A pediatric dietitian emphasises the importance of tailored hydration strategies for young athletes, warning against energy drinks and highlighting the role of food, rest, and proper fluid intake to prevent dehydration and heat stroke.
Young athletes need more than a water bottle and a pep talk to get through training, matches and tournament days. In a detailed guide on sports hydration for children and teenagers, Malina Malkani, a paediatric dietitian and mother of three, argues that the right drink depends on the situation: ordinary practices usually call for water, while longer sessions, heavy sweating, hot conditions or illness may justify an oral rehydration solution. She also stresses that food, rest and planning matter as much as fluid intake.
Malkani says signs of heavier sweating can include soaked clothing, a noticeable drop in body weight during activity and salty residue on the skin, hair or kit. KinderFarms, the brand she highlights, says its electrolyte products are formulated to meet World Health Organisation oral rehydration solution standards and contain glucose, sodium, potassium and chloride. The liquid version is aimed at children aged one and above, while the powder packets are for children aged two and above.
She also draws a clear line between sports drinks and energy drinks. Johns Hopkins Medicine and the Centers for Disease Control and Prevention both warn that energy drinks often contain high levels of caffeine, added sugar and other stimulants, and should not be used by children or teenagers. Malkani says water remains the first choice for most exercise, especially for younger athletes who are simply trying to stay hydrated rather than replace large fluid losses.
Tournament days, she notes, create different challenges from a single practice. Young athletes may spend hours at a venue, compete multiple times and have long gaps between events when drinking is easy to forget. Her advice is to begin the day already hydrated, pack water and snacks, and use an electrolyte option when the day is especially long, hot or physically demanding. She adds that regular sipping is better than waiting until thirst becomes intense.
Food timing also plays a role. Malkani recommends a meal with carbohydrates and protein three to four hours before activity, followed by a lighter carbohydrate-rich snack closer to the start of play if needed. She says symptoms such as dizziness, headache, nausea, confusion, fainting or feeling unusually hot should never be dismissed, and that heat stroke is a medical emergency. For vomiting or diarrhoea during the season, she says small, frequent sips of an oral rehydration solution can help replace lost fluids, but persistent illness or signs of significant dehydration should prompt a call to a paediatrician.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
