STAY HYDRATED
MYTH or FACT?
FACT: It’s important to drink before, during and after sports.
Without enough fluids, kids may become dehydrated, leading to muscle
cramps, feeling tired or not performing their best in competition.
Before physical activity
• Aim to have 1 to 2 cups of water up to 4 hours before physical activity
(amount depends on age/size of child).
• If 2 hours before an event, urine is dark, or there is very little or no urine,
drink more water. About ½ to 1½ cups, depending on the age/size
of the child.
During physical activity
• Tell kids to sip water every 5 to 10 minutes. Kids will need more water when
it’s hot and humid.
After physical activity
• Fluid loss continues after physical activity so kids need to drink after
practices and games.
MYTH: Water and juice are equally good choices for hydration.
Water is the best choice before, during and after competition, a practice or
game. Kids will drink more when water is flavoured. Try adding mint leaves or
orange, watermelon or cucumber slices to water.
Juice and pop are high in sugar which makes it hard to absorb the water they
contain. That’s why they are not recommended for hydration during physical
activity. In fact, they increase the chances of dehydration and may cause
stomach upset.