How to Keep Kids Hydrated and Fueled on and off the Field

When kids hit the field, court, or pitch, 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. Whether your child is playing soccer, flag football, or basketball, proper hydration keeps their energy up, focus sharp, and recovery on track.

So how much water does your young athlete really need, and how can you make sure they’re drinking enough? Let’s break it down.

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 athlete reach for Cirkul instead of sugary sports drinks to replace sodium and potassium lost through sweat! Cirkul is an innovative water bottle and flavor cartridge system designed to put the control in your hands when it comes to flavor. Cirkul cartridges are known as Sip® cartridges, and they’re packed full of flavor, to the point where there’s up to 6 drinks per Sip! This will allow your athlete to fill their bottle and enjoy all-day flavor again and again. Simply fill the Cirkul bottle with water, pop in a Sip, use the Flavor Dial on the cartridge to adjust the amount of flavor you want, and then, sip!

Flavor lines like 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 in Cirkul flavor cartridges! 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 out 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, without the 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.