Whether your child plays football, netball, basketball, rugby, tennis or athletics, staying hydrated is one of the simplest and most important ways to support their performance, recovery and overall wellbeing.
Many parents focus on boots, uniforms and healthy snacks, but hydration is often overlooked. Even mild dehydration can affect energy levels, concentration and how a young athlete feels during training or competition.
The good news? With a few simple habits, you can help your child stay well hydrated throughout the sporting season.
Why hydration matters
Water makes up around 60% of the human body and plays an essential role in almost every bodily function.
For young athletes, staying hydrated helps support:
- Normal body temperature regulation
- Healthy muscle function
- Concentration and focus
- Physical performance
- Recovery after exercise
- Overall wellbeing during sport
When children exercise, especially in warm weather, they lose fluid through sweat. If those fluids aren't replaced, dehydration can occur.
How much should young athletes drink?
Every child is different, and hydration needs vary depending on factors such as age, body size, weather conditions and the intensity of exercise.
A simple approach is to encourage children to:
- Drink regularly throughout the day.
- Begin training or games already hydrated.
- Take advantage of every drink break.
- Continue drinking fluids after exercise.
Rather than waiting until they're thirsty, encourage young athletes to sip fluids consistently before, during and after activity.
Hydration before sport
Hydration starts well before the first whistle.
In the hours leading up to training or competition:
- Encourage regular water intake.
- Eat balanced meals that include fruit and vegetables.
- Avoid arriving at sport already thirsty.
- Pack a full drink bottle.
Good hydration before exercise helps set the foundation for better performance.
Hydration during sport
During exercise, the goal is to replace some of the fluids lost through sweat.
Encourage your child to:
- Drink at every scheduled break.
- Take small, regular sips rather than large amounts all at once.
- Increase fluid intake during hot or humid weather.
- Listen to their coach if additional hydration breaks are provided.
For sports involving multiple games or prolonged activity, hydration becomes even more important.
Hydration after sport
Recovery doesn't end when the game finishes.
After exercise, encourage your child to:
- Continue drinking water.
- Eat a nutritious meal or snack.
- Include foods containing protein and carbohydrates.
- Replace fluids lost during exercise.
Good recovery habits help prepare young athletes for their next training session or game.
Water or electrolyte drinks?
For everyday activity and most sporting sessions lasting less than an hour, water is usually all that's needed.
However, electrolyte drinks may be beneficial when children are:
- Playing for more than 60 to 90 minutes.
- Competing in multiple matches.
- Playing in hot or humid weather.
- Sweating heavily.
- Recovering between games at tournaments.
Electrolytes such as sodium, potassium, magnesium and calcium help replace minerals lost through sweat and support normal hydration.
Foods that support hydration
Hydration isn't just about drinks.
Many foods naturally contain water and can contribute to daily fluid intake, including:
- Watermelon
- Strawberries
- Oranges
- Cucumber
- Tomatoes
- Rockmelon
- Yoghurt
Including these foods in your child's diet can help support hydration throughout the day.
Signs your child may be dehydrated
Keep an eye out for common signs of dehydration, including:
- Increased thirst
- Dry mouth
- Headaches
- Fatigue
- Muscle cramps
- Dark yellow urine
- Dizziness
- Reduced concentration
If your child experiences these symptoms during or after sport, encourage them to rest, cool down and rehydrate.
Common hydration mistakes
Many young athletes accidentally become dehydrated because they:
- Wait until they're thirsty to drink.
- Forget to bring a drink bottle.
- Don't drink enough between games.
- Rely only on sugary soft drinks.
- Ignore hydration on cooler days.
Building good habits early helps prevent these common mistakes.
Why we created DYVAL Perform
As parents of a young footballer, we spent years watching long training sessions, weekend tournaments and hot summer matches.
We wanted a hydration drink that provided key electrolytes without relying on unnecessary artificial colours or flavours.
When we couldn't find exactly what we were looking for, we created DYVAL Perform.
DYVAL Perform is a clean hydration drink formulated with key electrolytes, including calcium and magnesium, to help support hydration during longer or more demanding sporting activities.
It's designed for active young athletes across a wide range of sports, from football and netball to basketball, rugby, tennis and athletics.
You can see it in the shop here
Quick hydration checklist for parents
Before sport:
- ✔ Pack a full drink bottle.
- ✔ Encourage water throughout the morning.
- ✔ Provide a balanced meal or snack.
During sport:
- ✔ Drink at every break.
- ✔ Increase fluids on hot days.
- ✔ Consider an electrolyte drink for prolonged or intense activity.
After sport:
- ✔ Continue drinking fluids.
- ✔ Eat a nutritious recovery meal.
- ✔ Monitor hydration throughout the rest of the day.
Helping young athletes stay hydrated doesn't have to be complicated.
By encouraging regular water intake, recognising the signs of dehydration and using electrolyte drinks appropriately during longer or more demanding sporting activities, parents can support their child's performance, recovery and enjoyment of sport.
Good hydration habits developed today can help young athletes perform at their best for years to come.