Staying hydrated ensures that your young athlete can optimally perform in sport, school, and at home. Fluids play a critical role in our body, performing a variety of tasks, including:

• optimal body functioning on every level including cognition, digestion, muscular functions, and joint lubrication.
• removal of waste products and transporting nutrients.

In addition to daily fluid needs , hydration before, during, and after sport ensures optimal performance and prevents heat- related illness and injury. Have your young athlete follow this 3-step plan for optimal hydration around sport.

1. Pre-hydration Primer
   Drink at least 1 to 2 cups (250 to 500 ml) of fluid approximately 1 to 2 hours before practice or competition.
2. During-Sport Drinking
   Encourage your young athlete to drink at least 2 to 3 large gulps of fluid (water is best) every 15 to 20 minutes. This is especially important in the heat.
3. Post-Sport Refill
   Replacing fluids should be a top priority.Aim for a minimum of 1 to 2 cups (250 ml to 500 ml) of water or milk right away and in the hours following exercise. First Place Fluids Water and milk are the best fluid choices. For variety, add orange, lemon, or cucumber slices to your water.

First Place Fluids

Water is the best fluid choices. For variety, add orange, lemon, or cucumber slices to your water.