Pre-Game Hydration for Young Athletes FAQ

USA Cheer has partnered with TrueSport, to provide new educational tools to equip coaches, parents and young athletes with the resources to build life skills and core values for success in sports and in life. TrueSport, a movement by the U.S. Anti-Doping Agency, inspires athletes, coaches, parents, and administrators to change the culture of youth sport through active engagement and thoughtful curriculum based on cornerstone lessons of sportsmanship, character-building, and clean and healthy performance, while also creating leaders across communities through sport.

Pre-exercise hydration can be a confusing topic for youth sports parents and coaches. Most people know that it is important, but the specifics of ‘why’ can seem murky.

“How much water should my athletes be drinking before practices and games?,” “How can an athlete know if they are hydrated?,” and “Do they need to be drinking anything more than ‘just’ water beforehand?,” are all common questions that may seem surprisingly difficult to get straight answers on.

Here, registered dietitian and TrueSport Expert, Stephanie Miezin, MS, RD, CSSD, explains what athletes, coaches, and caregivers need to know about pre-game and pre-training hydration for youth athletes.

How much water should athletes drink before exercise?

It is recommended that young athletes drink at least 10-16 ounces of water two hours before exercising, and then another 8-16 ounces about 15-30 minutes before their game or practice.

Ideally these recommendations are acting to ‘top off’ hydration that has been supported by drinking enough fluids throughout the day leading up to the activity. If an athlete does not hydrate in the hours leading up to training or competition, it will be very difficult to drink enough fluids to make up for the deficit. Drinking large amounts of fluid at once is additionally not recommended, as it can cause gastrointestinal upset and the need for bathroom breaks that interrupt play.

What about drinking sports drinks or other hydration beverages beforehand?

Sports drinks contain moderate carbohydrates and low to moderate amounts of electrolytes, especially sodium. There are many other beverages available that are marketed for hydration as well. Regardless of the claims different products may make, the most important factor for athletes is the fluid (water) that these drinks contain. A beverage like a sports drink with a moderate amount of carbs can also provide an energy boost before activity. Electrolytes, and sodium in particular, may be helpful to support performance, decrease risk of muscle cramps, and increase the quantity of fluids consumed, especially in hot playing conditions.

Sports drinks and other hydration beverages are usually not necessary. If those drinks are more likely than water to be consumed due to enjoyable flavor, they may be beneficial for some athletes to support adequate fluid intake. Sports drinks may also be helpful if an athlete can’t have a pre-activity snack, if they feel they need an energy boost before play begins, and to support performance during play in hot environmental conditions. If your athlete has never had a sports drink but insists on trying them, don’t drink one for the first time on competition day. Instead, have them try different fluids and amounts before and during practices until they discover a balance that works best for them.

What about pre-game energy drinks?

In short, skip the pre-game energy drink. Typically, energy drinks contain moderate to high amounts of sugar, caffeine, and other stimulants. Sports drinks do contain some sugar but usually do not contain caffeine.

Caffeine is a stimulant that raises your heart rate even when you aren’t exercising. Energy drinks may also contain other stimulants like taurine and guarana, which can boost attention and create the feeling of having more energy. But these are not considered safe for young athletes and the doses of caffeine contained in energy drinks can be dangerous for them. Despite the marketing, energy drinks are not recommended for young athletes. Sadly, these drinks have been cited in a large number of instances of young athletes suffering from cardiac arrest, and even death.

If you can’t tell if a specific beverage is a sports drink or an energy drink, check the label: legitimate sports drinks will always carry a Nutrition Facts label. However, due to lax labeling policies from the FDA, energy drinks could carry either a Supplement Facts label or a Nutrition Facts label, so you’ll need to inspect further. If the item contains caffeine (especially in large amounts) and uses marketing buzzwords like “pump,” “buzz,” and “wired,” then it’s probably an energy drink.

What happens when a young athlete (or anyone) becomes dehydrated?

Sweating is the main mechanism the body uses to cool down as heat is generated from working muscles and starts to raise body temperature. As more time passes during activity, sweating leads to more and more fluid losses from the body. If the athlete did not hydrate properly beforehand, and/or this fluid is not replaced regularly during practice or competition, they can become dehydrated.

A dehydrated athlete has a decreased volume of blood circulating through the body, and consequently can begin to experience the following:

• The amount of blood pumped with each heartbeat decreases
• Exercising muscles do not receive enough oxygen
• Exhaustion sets in earlier and the athlete’s performance suffers
• Less blood is available to reach the skin and decrease in temperature from the evaporative cooling effect of sweating
• Risk of overheating and heat-related injury greatly increases
• By-products of exercise are not flushed out of the body as regularly as they should be
• Risk of muscle cramping increases

Research has shown that losing as little as 1-2% of total body weight can negatively affect athletic performance. For example, if a 150-pound athlete loses 3 pounds (or a 100-pound athlete loses 2 pounds) during training or competition, their ability to perform both physically and mentally is diminished. Proper fluid replenishment is key to not only preventing dehydration and reducing the risk of heat-related injury, but to support continued performance.

What’s a good way for athletes to know if they are well hydrated before activity?

Entering training or competition well hydrated is one of the best ways to avoid decreased performance from dehydration and the risk of overheating. The best way for young athletes to enter activity well hydrated is by drinking adequate fluids throughout the day. Athletes between the ages of 9-13 should consume at least 61 oz. (7.6 cups) total fluids daily. Those between the ages of 14-18 should consume at least 88 oz. (11 cups) fluids daily. Carrying a water bottle throughout the day is a great habit that can make reaching daily fluid goals easier. Additional fluids should be consumed to replace fluids lost in sweat during activity.

Athletes who are unsure if they are already dehydrated before competing can monitor their hydration by checking their urine color. Urine that is dark gold in color indicates dehydration. Urine similar in color to pale lemonade is usually a sign of a hydrated athlete. If urine is darker in color, the athlete should consume fluids until urine color is pale, as timing allows. Athletes should avoid chugging large amounts of water since this can lead to much of that water being evacuated via disruptive bathroom breaks.

Checking in on feelings of thirst is also helpful. It is best to not enter activity feeling thirsty (as explained further below). Pay attention to urine color and thirst in the hours leading up to the activity to allow for time needed to drink fluids and reach good hydration status.

Is it true that athletes shouldn’t wait until they are thirsty to drink?

Yes! Often, athletes will wait until they are thirsty to begin drinking water. However, thirst is not an accurate indicator of the level of fluid intake needed to support optimal performance, and athletes who wait to drink water until that point are likely already dehydrated. Most individuals do not become thirsty until about 2% of body weight is lost. By this time, performance may have already begun to decline.

Some research shows that when people choose to drink based on thirst during activity they only replace around 2/3 of fluid lost through sweating. It is best to have a hydration plan heading into training or a game. That means ensuring adequate hydration breaks during training and making time to drink fluids every few minutes during games or competitions (as play allows—otherwise make hydration a priority during half time).

Takeaway

In the end, helping young athletes understand and prioritize hydration before games and practices is one of the simplest and most effective ways to support their health and performance. By staying hydrated throughout the day, topping off with fluids before activity, and making smart beverage choices, athletes can perform their best while avoiding the risks of dehydration and overheating. Parents and coaches play an essential role in modeling and encouraging these habits, ensuring every athlete starts play ready, refreshed, and fueled for success.

The TrueSport Champion Network is a community of coaches, parents, program directors, and athletes who believe in the power of youth sport to build life skills and core values for success both on and off the field. Join TrueSport Champion Network to help promote the positive values of cheer, dance, and STUNT!

The TrueSport Coaching Education Program empowers coaches—the most significant influencers in young athletes’ lives—with a transformative learning opportunity to obtain the knowledge and resources to cultivate, champion, and uphold the rich promise and highest potential of sport.

USA Cheer is proud to partner with USADA’s TrueSport® to bring relevant educational content to the Cheer and STUNT community in order to promote a positive youth sport experience. We are excited to provide access to TrueSport’s experts that take coaching beyond skills and help truly develop the overall athlete by building life skills and core values for success on and off the mat, sideline, field, and court.

Feel free to share these resources with your coaching staff, parents, or athletes!

About TrueSport

TrueSport®, a movement powered by the experience and values of the U.S. Anti-Doping Agency, champions the positive values and life lessons learned through youth sport. TrueSport inspires athletes, coaches, parents, and administrators to change the culture of youth sport through active engagement and thoughtful curriculum based on cornerstone lessons of sportsmanship, character-building, and clean and healthy performance, while also creating leaders across communities through sport.

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