When, Why, and Recommeneed to Take Advantage of Chilled Fermented Food Benefits for Hydration. Error: This wafer required I have read and agree to fog Terms gouth Use Actuve Privacy Recommended water intake for active youth is required. Your email: is required Error: This is required Error: Not a valid value. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. Pneumonia is an acute infection of the lungs that causes the alveoli in one or both lungs to fill with pus and fluids.

Recommended water intake for active youth -

Some people add an alkaline substance like baking soda to regular water. Scientific evidence is not conclusive on the acid-alkaline theory, also called the acid-ash theory, stating that eating a high amount of certain foods can slightly lower the pH of blood especially in the absence of eating foods supporting a higher alkaline blood pH like fruits, vegetables, and legumes.

Controlled clinical trials have not shown that diet alone can significantly change the blood pH of healthy people. Moreover, a direct connection of blood pH in the low-normal range and chronic disease in humans has not been established.

BOTTOM LINE: If the idea of alkaline water encourages you to drink more, then go for it! There is no Tolerable Upper Intake Level for water because the body can usually excrete extra water through urine or sweat. This leads to a dangerous condition called hyponatremia in which blood levels of sodium fall too low as too much water is taken.

The excess total body water dilutes blood sodium levels, which can cause symptoms like confusion, nausea, seizures, and muscle spasms. Hyponatremia is usually only seen in ill people whose kidneys are not functioning properly or under conditions of extreme heat stress or prolonged strenuous exercise where the body cannot excrete the extra water.

Very physically active people such as triathletes and marathon runners are at risk for this condition as they tend to drink large amounts of water, while simultaneously losing sodium through their sweat.

Women and children are also more susceptible to hyponatremia because of their smaller body size. Water is an excellent calorie-free, sugar-free choice. For some people who are accustomed to drinking sweet beverages , water can initially taste bland.

To increase water consumption without losing flavor or to spice up your daily water intake, try these refreshing water-based beverages:. Instead of purchasing expensive flavored waters in the grocery store, you can easily make your own at home.

Try adding any of the following to a cold glass or pitcher of water:. Sparkling juices may have as many calories as sugary soda. Instead, make your own sparkling juice at home with 12 ounces of sparkling water and just an ounce or two of juice.

For additional flavor, add sliced citrus or fresh herbs like mint. TIP: To reduce waste, reconsider relying on single-use plastic water bottles and purchase a colorful ounce refillable water thermos that is easy to wash and tote with you during the day. BOTTOM LINE: Carbonated waters, if unsweetened, are safe to drink and a good beverage choice.

They are not associated with health problems that are linked with sweetened, carbonated beverages like soda. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Skip to content The Nutrition Source. The Nutrition Source Menu. Rowland T. Fluid replacement requirements for child athletes. Sports Med. Bergeron MF, Laird MD, Marinik EL, Brenner JS, Waller JL.

Repeated-bout exercise in the heat in young athletes: physiological strain and perceptual responses. J Appl Physiol Bergeron MF. Youth sports in the heat: recovery and scheduling considerations for tournament play.

Sexton M. Beat the heat: athletic training prof offers hydration tips. University of South Carolina website. Updated August 31, Committee on Nutrition and the Council on Sports Medicine and Fitness.

Sports drinks and energy drinks for children and adolescents: are they appropriate? Cleary MA, Hetzler RK, Wasson D, Wages JJ, Stickley C, Kimura IF.

Hydration behaviors before and after an educational and prescribed hydration intervention in adolescent athletes. J Athl Train. Council on Sports Medicine and Fitness and Council on School Health, Bergeron MF, Devore C, Rice SG; American Academy of Pediatrics.

Policy statement — climatic heat stress and exercising children and adolescents. Redcord Physiotherapy: A Revolutionary Approach to Healing and Strength. Benefits of Thoracic Manipulation. Beating Burnout in the Middle of a Dumpster Fire. Five tips to create a healthy workspace at home. Piriformis Syndrome.

The weight difference plus any fluids consumed during workout equals the sweat rate. Understanding this number will guide the amount of fluid needed during the workouts or practices. If young athletes are working out for one hour or less, water is generally sufficient to keep hydrated.

Sports drinks may be recommended in certain situations including when:. In these situations, experts recommend a sports drink containing at least to mg of sodium per 8oz.

This will replace fluid and electrolytes lost through sweat. The specially trained experts at Children's Health Andrews Institute Sports Performance powered by EXOS help young athletes perform their best while remaining healthy and safe. Contact us today to schedule an appointment.

Children's Health will not sell, share or rent your information to third parties. Please read our privacy policy. Receive the latest advice from our orthopedic and sports performance specialist -- right in your inbox.

Sign up for Performance Playbook, the monthly newsletter from Children's Health Andrews Institute. athlete, dehydration, exercise, hydration, injury prevention, physical fitness, sports, sports injury, sports medicine.

X Facebook Linked In Email. Why is hydration important in sports? Benefits of staying hydrated include: Improved muscle function.

Being properly hydrated is one of Cardiovascular health most important steps a youth athlete Recommended water intake for active youth take Fat burn chest achieving peak performance youtth their aater. Hydration Reocmmended Recommended water intake for active youth, in that ative else an athlete does during aater, competition, and recovery intale at least somewhat dependent upon their wter intake. Fluid loss mainly actlve four different ways, of which only some may apply to you and your athletes:. A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day e. On high-activity days, the timing of hydration becomes an extra important factor. As general rules of thumb, the following guidelines can be helpful:. A simpler way for most athletes or anyone to drink enough water is to remember the Rule of 8 : eight times throughout the day, drink a big glass of water eight total. Just how much water Reommended you drink on Recommehded daily basis? Does Anti-cancer diet and nutrition food you eat count toward this amount? Recommended water intake for active youth you acitve as much water when houth in the cold as you would in the heat? Will drinking water speed weight loss? Does dehydration affect athletic performance? But how much we actually need to drink is very individualized and depends on many factors, including gender, age, health issues, environment, and of course, activity levels. Fluids from all food and beverage sources count towards these amounts.

Recommended water intake for active youth -

Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How Much Water You Need to Drink. Medically reviewed by Amy Richter, RD , Nutrition — By Ashley Marcin — Updated on September 22, Recommendations Benefits Risks Takeaway Tips. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Water recommendations. Demographic Total daily recommended amount of water from drinks children 4—8 years old 5 cups, or 40 oz.

children 9—13 years old 7—8 cups, or 56—64 oz. children 14—18 years old 8—11 cups, or 64—88 oz. men 19 years and older 13 cups, or oz. women 19 years and older 9 cups, or 72 oz.

pregnant women 10 cups, or 80 oz. breastfeeding women 13 cups, or oz. Why do you need water? The takeaway. Tips for drinking enough water. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Sep 22, Written By Ashley Marcin. Mar 8, Written By Ashley Marcin. Share this article. Read this next. How Drinking More Water Can Help You Lose Weight. By Adda Bjarnadottir, MS, RDN Ice. Medically reviewed by Natalie Butler, R.

Is Carbonated Water Bad for You? Medically reviewed by Daniel Murrell, M. What Causes Bright-Yellow Urine and Other Changes in Color? Medically reviewed by Judith Marcin, M.

Is Gatorade Bad for You? Medically reviewed by Daniel Bubnis, M. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE.

Quiz: How Much Do You Know About Carb Counting? READ MORE. Does dehydration affect athletic performance? But how much we actually need to drink is very individualized and depends on many factors, including gender, age, health issues, environment, and of course, activity levels.

Fluids from all food and beverage sources count towards these amounts. Learn more about hydration by checking out this guide to hydration. We can only survive a few days without water. The fluid levels in our body are constantly fluctuating as we lose or gain water. Water is key to our biological functions, including maintaining our core temperature, transporting nutrients to our cells, removing waste products and keeping our pH levels balanced A simple way to monitor fluid status is to evaluate the color of urine throughout the day.

If it is a pale yellow it likely indicates a well-hydrated state. If it is dark in color it probably indicates more fluids are needed. Another method is to weigh-in before and after a workout, replacing the weight difference with fluids.

Thirst, obviously, is another indicator that the body needs fluids. Dehydration tolerance is just as individualized as hydration needs 1. Some of the reasons dehydration affects performance, especially for endurance activities combined with heat, include reduced plasma blood volume leading to reduced stroke volume, increased heart rate , a decrease in blood flow to the skin reducing the sweating response and heat dissipation , and an increase in core temperature 4,5.

Dehydration also has cognitive consequences, negatively affecting response time, coordination, tracking, short-term memory, attention, and mental focus 1.

Feelings of fatigue take over faster and more recent research has even shown that dehydration increased brain activity related to painful stimuli 6. So how much should an athlete consume to keep hydrated? If exercising less than an hour, water will generally meet hydration needs. For longer duration exercise, especially in the heat, a sports beverage will help replace the fluids and electrolytes lost.

As most of us have experienced, exercising in the heat increases sweat production. Maintaining ideal hydration levels typically requires an increase in fluid consumption, and potentially the addition of sodium and potassium to replace electrolytes lost in the sweat For more on exercising in the heat , click the link.

But what about the cold? We tend to not think about dehydration as a factor in colder environments. Though our bodies are trying to conserve heat, sweating still occurs, especially with insulated layers of clothing.

Colder environments have been shown to blunt the thirst sensation 7. Can water help as an intervention to weight loss? It can definitely help to reduce overall calorie consumption if it replaces high calorie beverages. It can also help by adding feelings of fullness, aiding in digestion, slightly increasing metabolism, or avenge feelings of thirst that can often be mistaken for hunger 9.

More recently, a study aimed to discover if a pre-meal glass of water would be a successful intervention as part of a weight loss diet. Hyponatremia, or water intoxication, is a dangerous condition that occurs when there is an excess of fluids consumed exceeding the kidneys ability to quickly excrete and an excessive loss or dilution of sodium Endurance athletes e.

Women and children are also more susceptible to hyponatremia due to their lower sweat rates and lower total body water 1,2.

Unfortunately, hyponatremia has had fatal results not only during endurance events, but hazing incidences and other types of non-exercise contests as well 3. Stacey Penney, MS, NASM-CPT, CES, PES, CNC, is the Content Strategist with NASM and AFAA. At NASM and AFAA she drives the content for American Fitness Magazine, blog and the social media platforms.

org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition Recommended Daily Water Intake for Health and Performance. Why is it so important to get enough fluids? Exercising in the Heat or Cold As most of us have experienced, exercising in the heat increases sweat production.

Water for Weight Loss Can water help as an intervention to weight loss? Too Much of a Good Thing: Hyponatremia Hyponatremia, or water intoxication, is a dangerous condition that occurs when there is an excess of fluids consumed exceeding the kidneys ability to quickly excrete and an excessive loss or dilution of sodium References: Clark MA, Lucett SC.

National Research Council. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. Insel PM, Ross D, McMahon K, et al. Nutrition 4th edition.

Last Updated June This article gouth created Recommended water intake for active youth familydoctor. org editorial staff and reviewed by Deepak S. Patel, MD, FAAFP, FACSM. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints.

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Recommended water intake for active youth up for our email newsletter to receive updates Recommended water intake for active youth how you can help support our mission, invitations to community events, the latest news and education from our experts and so much more.

Skip to main content Toggle navigation ×. Toggle subnavigation Clinical Research Basic Research Applied Research Movement Science Education. Toggle subnavigation Crayon Club 1 The W. Schedule Appointment. Taylor shares key tips on how to help keep your young athlete hydrated and healthy.

Choose a fun water bottle. Add high water content foods like oranges, cucumbers or yogurt to meals to make hydrating more fun. Drink fluids throughout the day. Carry your water bottle or stop by the water fountain between classes.

Do not drink a large volume of fluid right before an event or physical activity. This may not fully hydrate or rehydrate the athlete. This may cause stomach discomfort or a trip to the restroom during the event. Drink plenty of fluids during and after the event. Learn what works for different activities.

How Much Fluid Does My Athlete Need? Hydration Strategy for Sports Having a plan for staying hydrated is essential for young athletes playing sports or doing other physical activities. After puberty, an athlete may sweat more, so replacing electrolytes becomes more important.

Some salty snack ideas are sports drinks with six to eight percent carbohydrate, pretzels or salty crackers, cheese, pickles, or broth-based soup or vegetable juice.

A sports drink or salty snack may be needed for the following: High intensity activities lasting longer than an hour Tournaments and back-to-back events Hot conditions, indoors or outdoors Having salt on the skin or clothes after activity.

Signs and Symptoms of Dehydration If your young athlete is experiencing any of the following signs and symptoms, he or she may be dehydrated, and a hydration strategy may be needed.

If your child is especially lethargic, a call to your medical provider may be in order. Signs and Symptoms of Heat Illness Heat illness is a preventable condition, and dehydration is an early sign of heat illness.

Respond quickly if you notice any of the following signs of heat illness: Weakness Vomiting Excessive thirst Headache Fatigue Sweating Nausea Light-headedness Confusion or disorientation If your child is exhibiting one or more of the signs of heat illness, immediately call your medical provider for assistance to determine if treatment is needed.

It is important that your young athlete knows these signs and symptoms so that they can recognize heat illness if they experience it.

Additional Support With practice, a young athlete should learn what hydration strategy works best for training and competition. Learn more about hydrating in cold weather and five strategies for keeping your young athlete fueled. Learn more about hydration and nutrition for young athletes.

Taylor Morrison M. N CSSD L. sports nutrition hydration sports drinks heat. Share Facebook Twitter LinkedIn Email. View All. Tell us what you are interested in receiving below. Question - Not Required - News, Events and Giving Opportunities News and Updates for Medical Professionals Tips and Insights for Young Athletes Volunteer Opportunities and Updates.

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: Recommended water intake for active youth

How Much Water Should Kids Drink?	Medically reviewed by Daniel Bubnis, M. Heat-related illnesses If your children do become dehydrated or overwhelmed in the heat, they are at risk for heat exhaustion and heat stroke. Thirst is the desire to drink, and is not only driven by physiological cues but behavioral cues. Many children and adolescents competing in sports now have weekend-long tournaments and twice-a-day practices. Sep 22, Written By Ashley Marcin. Tell us what you are interested in receiving below. Though our bodies are trying to conserve heat, sweating still occurs, especially with insulated layers of clothing.
Hydration for Athletes	When you drink plenty of water, you keep it healthy and hydrated. Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in. Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. Signs of dehydration in children listed by Medline Plus include:. If you have severe dehydration, you may need treatment at the hospital. Your doctor will likely give you intravenous IV fluids and salts until your symptoms go away. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia. Water intoxication hyponatremia is uncommon. People with a smaller build and children are at a higher risk of developing this condition. So are active people, like marathon runners, who drink large quantities of water in short periods of time. Staying hydrated goes beyond just the water you drink. The Better Health Channel estimates that foods make up around 20 percent of your total fluid requirements each day. Along with drinking your 9 to 13 daily cups of water, try to eat lots of fruits and vegetables. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Drinking water can help reduce appetite and make you burn more calories. Several studies show that water can help you lose weight. If you find the taste of water to be bland or boring, jazz it up with a few limes. Here are the health benefits of lime water for weight loss, your…. There are claims that carbonation…. Has your urine color changed from its normal hue? Find out what causes bright-yellow urine, from dietary changes to underlying conditions. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How Much Water You Need to Drink. Medically reviewed by Amy Richter, RD , Nutrition — By Ashley Marcin — Updated on September 22, Recommendations Benefits Risks Takeaway Tips. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Water recommendations. Demographic Total daily recommended amount of water from drinks children 4—8 years old 5 cups, or 40 oz. children 9—13 years old 7—8 cups, or 56—64 oz. children 14—18 years old 8—11 cups, or 64—88 oz. men 19 years and older 13 cups, or oz. women 19 years and older 9 cups, or 72 oz. Toggle subnavigation Crayon Club 1 The W. Schedule Appointment. Taylor shares key tips on how to help keep your young athlete hydrated and healthy. Choose a fun water bottle. Add high water content foods like oranges, cucumbers or yogurt to meals to make hydrating more fun. Drink fluids throughout the day. Carry your water bottle or stop by the water fountain between classes. Do not drink a large volume of fluid right before an event or physical activity. This may not fully hydrate or rehydrate the athlete. This may cause stomach discomfort or a trip to the restroom during the event. Drink plenty of fluids during and after the event. Learn what works for different activities. How Much Fluid Does My Athlete Need? Hydration Strategy for Sports Having a plan for staying hydrated is essential for young athletes playing sports or doing other physical activities. After puberty, an athlete may sweat more, so replacing electrolytes becomes more important. Some salty snack ideas are sports drinks with six to eight percent carbohydrate, pretzels or salty crackers, cheese, pickles, or broth-based soup or vegetable juice. A sports drink or salty snack may be needed for the following: High intensity activities lasting longer than an hour Tournaments and back-to-back events Hot conditions, indoors or outdoors Having salt on the skin or clothes after activity. Signs and Symptoms of Dehydration If your young athlete is experiencing any of the following signs and symptoms, he or she may be dehydrated, and a hydration strategy may be needed. If your child is especially lethargic, a call to your medical provider may be in order. Signs and Symptoms of Heat Illness Heat illness is a preventable condition, and dehydration is an early sign of heat illness. Respond quickly if you notice any of the following signs of heat illness: Weakness Vomiting Excessive thirst Headache Fatigue Sweating Nausea Light-headedness Confusion or disorientation If your child is exhibiting one or more of the signs of heat illness, immediately call your medical provider for assistance to determine if treatment is needed. It is important that your young athlete knows these signs and symptoms so that they can recognize heat illness if they experience it. Additional Support With practice, a young athlete should learn what hydration strategy works best for training and competition. Learn more about hydrating in cold weather and five strategies for keeping your young athlete fueled. Learn more about hydration and nutrition for young athletes.
Hydration for Young Athletes	If your child is dehydrated, the best treatment is to give your child more fluid to drink, such as water or oral rehydration solutions Gastrolyte, HYDRAlyte, Pedialyte and Repalyte. Keep your fluid source handy. Children are at risk of dehydration, especially in hot weather , but it can happen at any time of the year, including winter, and especially when they are exercising. Today, I want to talk to you about goal setting. Here are a few twists to add some fun:. Do not drink a large volume of fluid right before an event or physical activity.
How Much Water You Need to Drink	Top fruits include watermelon, cantaloupe, strawberries, blueberries, and grapefruit. So don't believe all the hype surrounding many of the other drinks marketed to kids. Coaches Educators Parents. Sign up for Performance Playbook, the monthly newsletter from Children's Health Andrews Institute. Related Posts. Ages and Stages.
3 Steps to Hydration For Youth Athletes	Here's how you can tell the difference. Heat exhaustion occurs from excessive sweating, causing dehydration and for the core body temperature to rise. If this happens, move your child out of sunlight to a cool place, rehydrate with cool water, wear light, cool clothes and use cold towels or ice packs to lower your child's body temperature. To be safe, if your child's symptoms are concerning or last more than an hour, talk with your pediatrician. Heat stroke. Sometimes called sun stroke, heat stroke is the most serious. It is when the body overheats to a point where it begins to shut down. If your child is confused or unresponsive, has a rapid pulse , or a temperature over degrees, immediate medical treatment is needed. While these cases are less common, getting help quickly can make all the difference. Staying properly hydrated keeps the body and mind running efficiently and feeling strong. Helping your children choose water first, and modeling this choice yourself, builds healthy habits that will pay dividends for a lifetime! Janine Rethy, MD, MPH, FAAP, is Division Chief of Community Pediatrics at MedStar Georgetown University Hospital and Assistant Professor of Pediatrics at Georgetown University School of Medicine. She serves as Medical Director for the Kids Mobile Medical Clinic and FITNESS programs providing integrated, place-based primary care and wrap-around services through a health equity lens. Rethy is a member of the AAP's Council on Community Pediatrics and Sections on Obesity and Breastfeeding. She serves as an AAP COACH Childhood Obesity Advisor for Continuing Health. For the AAP DC Chapter she serves as a CATCH co-facilitator and was recently elected as an at-large Board Member. You may be trying to access this site from a secured browser on the server. Please enable scripts and reload this page. Turn on more accessible mode. Turn off more accessible mode. Skip Ribbon Commands. Skip to main content. Turn off Animations. Turn on Animations. Our Sponsors Log in Register. Log in Register. Ages and Stages. Healthy Living. Safety and Prevention. Family Life. Health Issues. Tips and Tools. Our Mission. Find a Pediatrician. Nutrition Recipes Fitness Sports Oral Health Emotional Wellness Sleep Growing Healthy. Choose Water for Healthy Hydration. Page Content. Here are some tips on how to help your family choose water. How much water do children need? Here are the health benefits of lime water for weight loss, your…. There are claims that carbonation…. Has your urine color changed from its normal hue? Find out what causes bright-yellow urine, from dietary changes to underlying conditions. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How Much Water You Need to Drink. Medically reviewed by Amy Richter, RD , Nutrition — By Ashley Marcin — Updated on September 22, Recommendations Benefits Risks Takeaway Tips. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Water recommendations. Demographic Total daily recommended amount of water from drinks children 4—8 years old 5 cups, or 40 oz. children 9—13 years old 7—8 cups, or 56—64 oz. children 14—18 years old 8—11 cups, or 64—88 oz. men 19 years and older 13 cups, or oz. women 19 years and older 9 cups, or 72 oz. pregnant women 10 cups, or 80 oz. breastfeeding women 13 cups, or oz. Why do you need water? The weight difference plus any fluids consumed during workout equals the sweat rate. Understanding this number will guide the amount of fluid needed during the workouts or practices. If young athletes are working out for one hour or less, water is generally sufficient to keep hydrated. Sports drinks may be recommended in certain situations including when:. In these situations, experts recommend a sports drink containing at least to mg of sodium per 8oz. This will replace fluid and electrolytes lost through sweat. The specially trained experts at Children's Health Andrews Institute Sports Performance powered by EXOS help young athletes perform their best while remaining healthy and safe. Contact us today to schedule an appointment. Children's Health will not sell, share or rent your information to third parties. Please read our privacy policy. Receive the latest advice from our orthopedic and sports performance specialist -- right in your inbox. Sign up for Performance Playbook, the monthly newsletter from Children's Health Andrews Institute. athlete, dehydration, exercise, hydration, injury prevention, physical fitness, sports, sports injury, sports medicine. X Facebook Linked In Email. Why is hydration important in sports? Benefits of staying hydrated include: Improved muscle function.

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