When kids hit the field, court, or rink, they’re not just burning energy; they’re sweating out water and electrolytes, too. Staying hydrated is one of the simplest yet most important ways to support youth sports performance. So how much water does your young athlete really need, and how can you make sure they’re drinking enough? 

Why Hydration Matters in Youth Sports

According to the American Academy of Pediatrics, water accounts for more than 60% of a child’s body weight. During activity, kids lose fluid faster than adults, leading to fatigue, muscle cramps, and even heat-related illness. That could mean running out of steam before the game ends or struggling to focus during practice.

How Much Water Do Kids Need?

The American Academy of Pediatrics recommends:

• Before activity: Kids should drink about 1 cup of water 1–2 hours before exercise.

• During activity: A few ounces every 15–20 minutes.

• After activity: At least another cup within 30 minutes of finishing.

Pro tip: For games or practices longer than an hour, let your kiddo reach for Cirkul instead of sugary sports drinks to replace sodium and potassium lost through sweat! FitSip® and Flyte® are packed with electrolytes, and your child will love the fun, fruity flavors. While they’re busy loving the taste, you’ll love that there’s no sugar or artificial colors. Snag an athlete-friendly 22oz. Grip Squeeze Bottle to pair with your kiddo’s Sip, and you’ve got yourself the perfect combo for a happily hydrated kid!

Simple Ways to Encourage Hydration

Sometimes, the hardest part isn’t knowing how much water kids need—it’s getting them to drink it! Try these strategies if your kiddo isn’t the biggest fan of water!

• Make it fun: Let your child pick out their own water bottle or tumbler.

• Add flavor, but subtract sugar: Cirkul has over 150 flavors with no sugar, zero calories, and no artificial colors. Pick a flavor line packed with electrolytes like FitSip or Flyte and watch your kiddo’s hydration levels soar!

• Set a routine: Encourage sipping before, during, and after games instead of waiting until they’re thirsty.

• Level up your own hydration game: Kids are more likely to hydrate if they see you doing the same.

The Bottom Line

Hydration is a winning play for every young athlete. With a bit of preparation and a lot of encouragement, you can help your child stay energized, focused, and ready to give their best on and off the field. With dozens of fully customizable flavors thanks to innovative Flavor Dial™ technology, Cirkul makes it easy to keep kids hydrated. 

See why families across the country are making the switch at Cirkul x i9 Sports, where you can snag a 22oz. Grip Squeeze Bottle and FitSip® Island Punch flavor cartridge for just $9.99! Happy hydrating!