Whether your child plays football, netball, rugby, basketball, tennis or any other sport, staying hydrated is one of the most important factors for both performance and wellbeing.
Young athletes can lose significant amounts of fluid through sweat, particularly during long training sessions, weekend tournaments or hot summer competitions. If those fluids aren't replaced, dehydration can occur, affecting how they feel, perform and recover.
The good news is that dehydration is often preventable once you know what to look for.
What is dehydration?
Dehydration happens when the body loses more fluid than it takes in.
During exercise, children lose water and important minerals called electrolytes through sweat. If these aren't replaced, the body has to work harder to regulate temperature and support normal muscle and nerve function.
Even mild dehydration may leave young athletes feeling fatigued and struggling to perform at their best.
Common signs of dehydration in young athletes
Every child is different, but some of the most common signs include:
Feeling unusually tired
If your child seems to lose energy much earlier than usual or struggles to keep up with teammates, dehydration could be one contributing factor.
Headaches
A headache after training or a match is a common sign that the body may need more fluids.
Muscle cramps
While cramps can have several causes, dehydration and electrolyte losses may contribute to muscle cramping during or after exercise.
Dizziness or light-headedness
Feeling dizzy after running or standing up quickly may indicate the body needs fluids.
Dry mouth and increased thirst
Thirst is one of the body's natural warning signs that it's time to drink.
Dark yellow urine
Urine colour is often one of the easiest ways to monitor hydration. Pale yellow usually suggests good hydration, while darker urine may indicate the need for more fluids.
Reduced concentration
If your child seems less focused during games or training than normal, dehydration may be one of several possible contributing factors.
Feeling hotter than usual
When the body doesn't have enough fluids, it becomes more difficult to regulate body temperature during exercise.
Why young athletes are at greater risk
Children don't always recognise when they're becoming dehydrated, and they may be so focused on the game that they forget to drink.
Young athletes may also be at greater risk when they:
- Play in hot or humid conditions.
- Participate in multiple games or training sessions in one day.
- Wear protective clothing or sports equipment.
- Sweat heavily.
- Have limited drink breaks.
- Travel to weekend tournaments.
These situations increase fluid losses and make a hydration plan even more important.
How to help prevent dehydration
Fortunately, preventing dehydration is usually straightforward with a few simple habits.
Start hydrated
Encourage your child to drink fluids regularly throughout the day rather than trying to catch up just before a game.
Drink during exercise
Where possible, encourage regular sips during training sessions and at breaks in play.
Replace fluids afterwards
Hydration doesn't stop when the game finishes. Replacing fluids after exercise is an important part of recovery.
Eat water-rich foods
Fruit and vegetables such as watermelon, oranges, berries, cucumber and tomatoes also contribute to daily hydration.
Consider electrolytes during longer or intense sport
For longer training sessions, tournaments or sport played in hot weather, replacing electrolytes lost through sweat may help support normal hydration and muscle function.
Water or electrolyte drinks?
For shorter, lower-intensity activities, water is usually all that's needed.
However, when children are exercising for extended periods, sweating heavily or playing multiple games in hot conditions, an electrolyte drink may help replace minerals lost through sweat alongside fluid intake.
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
Hydration tips for game day
A simple hydration routine can make a big difference.
Before sport:
- Drink water regularly throughout the morning.
- Eat a balanced meal or snack.
- Avoid waiting until you're thirsty to start drinking.
During sport:
- Take regular drink breaks whenever possible.
- Increase fluid intake during hot weather.
- Consider an electrolyte drink during prolonged or high-intensity activity.
After sport:
- Continue drinking fluids.
- Eat a nutritious recovery meal containing carbohydrates and protein.
- Monitor urine colour as a simple guide to hydration.
Dehydration can affect how young athletes feel, perform and recover, but it's often preventable with good hydration habits.
Learning to recognise the early signs, encouraging regular fluid intake and replacing electrolytes during longer or more demanding sporting sessions can help support healthy hydration throughout the season.
Whether your child is chasing a football, shooting goals in netball or competing in athletics, making hydration a priority is one of the simplest ways to help them perform at their best.