Youth sports: How much water do kids need to prevent dehydration?

Performing well isn't always a matter of nutrition -- your kids' water intake can also affect their performance. Not being adequately hydrated can lead to dehydration, causing kids to feel dizzy, faint and weak. In serious instances, dehydration can lead to heat exhaustion, a potentially serious health condition.

So how much water do kids need during a sporting event?

Here's how to make sure your child is getting enough hydration:

1. Have them drink up before the game. The Texas EDEN Disaster Resources Database recommends drinking at least 12 fluid ounces two to three hours before a sporting event. Aim for 12 to 20 fluid ounces -- kids should drink more if they sweat excessively. The best hydration source for kids is water; avoid caffeinated beverages, which have a dehydrating effect.

2. Drink often during activity. Dehydration can hit quickly, so kids need to drink regularly, at frequent intervals. A regular-sized serving of water -- about 8 fluid ounces -- is ideal. Kids should go no longer than 15 minutes without drinking water.

3. Remind them that more is better. Waiting until they feel thirsty isn't a good way to keep them hydrated -- this usually means they're already dehydrated. Instead, make sure they drink regularly and frequently. Your kids may protest -- drinking water can be a chore -- but make sure they drink enough. Dehydration is no laughing matter.

4. If the sporting event lasts longer than an hour, kids should hydrate with sports beverages. Choose sports beverages containing quality carbohydrates, which provide the necessary energy to get through long sporting events. I personally favor whey protein shakes, which contain the right blend of carbohydrates, vitamins and calories to keep my energy levels high. Other beverages, such as Muscle Milk, are also ideal for long-term events.

5. After the sporting event, immediately have them rehydrate. How much fluid your child needs is dependent on their fluid loss. To find out how much fluid they need, weigh them before and after the event. If they lose weight after the sports event, they've lost water weight, which should be replenished. Aim for 20 fluid ounces of water per pound of lost weight.

Overall, these tips should keep your kids adequately hydrated before, during and after a sporting event. Make sure to avoid caffeinated beverages after the event too -- it actually promotes fluid loss.

Source: Texas EDEN Disaster Resources Database

Ann Olson is a freelance health writer and amateur bodybuilder with an educational background in nutrition.