Kids and teen sport

Hydration For Kids & Teens

Weekend netball, Saturday cricket, school carnivals in February. Fluid and sodium leave the body faster than most kids will drink them back. Here is what the research actually reports, and the formats that work for small hands and short breaks.

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General information only. For children, talk to your GP, pharmacist or child health nurse before adding a supplement.

  • 10–16 yrs

    Children in this age range showed a similar risk of hyperthermia and dehydration to adults exercising at up to 40°C.

    Br J Sports Med, 2025 — 92 participants, 255 trials
  • 0.3–0.75 L/h

    ACSM fluid guidance for 9–12 year olds during exercise: 100–250 mL every 20 minutes.

    ACSM, cited in BJSM 2025
  • 1.12–2.09 L/h

    Reported sweat rate range in hot conditions, against 0.71–1.77 L/h in cool conditions.

    Nutrients, 2024 — personalised hydration review

What the research says

  • Kids are not automatically at higher risk — but heat still stacks up

    A 2025 paediatric heat-stress study of 68 children and 24 adults across 255 trials found children aged 10–16 were at similar risk of hyperthermia and dehydration to adults during exercise at 30°C and 40°C. The practical takeaway is that youth sport in an Australian summer warrants the same fluid planning an adult would get.

    Thermoregulation and dehydration in children and youth exercising in extreme heat compared with adults. Br J Sports Med, 2025.

  • Children's sweat is more dilute, but sodium still leaves

    Reviews of paediatric thermoregulation note that sweat appears more dilute in children than adults, with greater sodium and chloride reabsorption at the sweat gland. Less sodium per litre does not mean none — it means concentration matters less than total volume across a long, hot day.

    Exercise thermoregulation in prepubertal children: a brief methodological review. Front Physiol / PMC7556246.

  • Water alone can leave rehydration incomplete

    Youth-sport guidance from the Gatorade Sports Science Institute argues that sodium intake should be matched to individual sweat sodium losses between sessions, because insufficient sodium can result in incomplete rehydration and is associated with exertional muscle cramping in young athletes.

    Bergeron MF. Hydration and thermal strain in youth sports. GSSI Sports Science Exchange #158.

Fluid in vs fluid out

Reported hourly sweat losses against the intake guidance for each age band. Sweat rates vary widely between individuals and with intensity.

  • Sweat rate, cool conditions 0.71–1.77 L/h Range reported across team-sport athletes
  • Sweat rate, hot conditions 1.12–2.09 L/h 37 ± 3°C environment
  • Intake guidance, 9–12 yrs 0.3–0.75 L/h 100–250 mL every 20 minutes (ACSM)
  • Intake guidance, adolescents 1.0–1.5 L/h Assumes the athlete starts euhydrated (ACSM)

Sources: ACSM guidance as cited in BJSM 2025; sweat-rate ranges from Nutrients 2024.

Sweat sodium varies more than most people expect

Why a “one scoop fits all” answer does not hold up.

MeasureReported rangeWhat it means
Sweat sodium11.2–86.5 mmol/LA nearly eightfold spread across soccer, basketball and rugby players
Sweat rate (cool)0.71–1.77 L/hEven in mild conditions, losses differ two to three times between kids
Sweat rate (hot)1.12–2.09 L/hHeat raises the floor as well as the ceiling
Intake, 9–12 yrs100–250 mL / 20 minPractical for a quarter-time or drinks break

Ranges from Nutrients 2024 personalised hydration review; ACSM intake guidance.

What to watch for at the sideline

Signs a child may need a break, shade and fluid. None of these are diagnostic — if a child is unwell, stop the activity and seek medical advice.

  • Stopped sweating in the heat

    A child who was sweating and then is not, in hot conditions.

  • Dark, small-volume urine

    Less frequent trips and darker colour across a tournament day.

  • Headache or dizziness

    Particularly on standing up after sitting on the bench.

  • Muscle cramping

    Cramping in young athletes has been associated with heavy sodium losses.

  • Flushed skin, lethargy

    Going quiet, dropping out of play, uncharacteristic irritability.

  • Not drinking unprompted

    Kids often will not drink enough voluntarily. Scheduled sips beat thirst.

If a child is confused, vomiting or has a very high temperature, treat it as an emergency and call 000.

Picks for kids and teens

Stick sachets are easy to split across a bottle, and milder flavours get finished. Check every label for age suitability and ask your pharmacist or GP if unsure.

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Compare the formats

Sodium and sugar bands are relative across the range shown; always check the product label, which can change between batches.

ProductFormatServesSodium per serveSugarSuits
Re-Lyte Kids Hydration — GrapeTub, scoop45ModerateCheck labelA big tub for families going through a few games a weekend
ReVitalise Kids — Fruity FiestaTub, scoop30ModerateCheck labelA flavour designed specifically for kids' sport
Kids Hydration Sample Pack (Cure)Stick sachets6ModerateCheck labelTrying a flavour before buying a full tub
Re-Lyte Kids Sample PackStick sachets6ModerateCheck labelCarrying in a kit bag, split across one bottle

Sodium bands are indicative, not lab-tested figures for this page. Read the nutrition panel on the pack you buy, and check with your pharmacist or GP if your child has a medical condition.

Myth vs fact

  • Myth Kids handle heat better than adults because they are lighter. Fact

    A 2025 study of 92 participants found children aged 10–16 were at similar risk of hyperthermia and dehydration to adults during exercise up to 40°C.

  • Myth Thirst is a good enough guide for a child. Fact

    ACSM guidance sets scheduled intake — 100–250 mL every 20 minutes for 9–12 year olds — rather than relying on thirst during exercise in the heat.

  • Myth Water is always enough after sport. Fact

    Youth-sport reviews note that when sodium intake does not match sweat sodium losses, rehydration can remain incomplete.

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References

  1. Thermoregulation and dehydration in children and youth exercising in extreme heat compared with adults. British Journal of Sports Medicine, 2025.
  2. Exercise thermoregulation in prepubertal children: a brief methodological review. PMC7556246.
  3. Bergeron MF. Hydration and thermal strain in youth sports. GSSI Sports Science Exchange #158.
  4. Personalized hydration strategy to improve fluid balance and intermittent exercise performance in the heat. PMC11085813.

This page is general information about hydration and electrolyte products, not medical or dietary advice, and nothing here is intended to diagnose, treat, cure or prevent any condition. Supplements are not suitable for every child. Read the label, follow the directions for use, and speak with your GP, pharmacist or child health nurse before giving an electrolyte product to a child.

Kids' hydration, answered

Do kids handle heat better than adults because they're lighter?

A 2025 study of 92 participants found children aged 10–16 were at similar risk of hyperthermia and dehydration to adults during exercise up to 40°C.

Is thirst a good enough guide for how much a child should drink during sport?

ACSM guidance sets scheduled intake — 100–250 mL every 20 minutes for 9–12 year olds — rather than relying on thirst during exercise in the heat.

Is water always enough after kids' sport?

Youth-sport reviews note that when sodium intake does not match sweat sodium losses, rehydration can remain incomplete.

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