Liquid carbohydrate sources, such as juices, are handy and tasty right after the game. They also help avoid dehydration. Stress to your children that they need to drink fluids even when they aren't thirsty. Young athletes should drink a glass or two of water five to 10 minutes before exercise and at least one glass every 20 minutes during exercise. Organizers of all-day meets should schedule regular water breaks.
Parents can make sure their child takes a big bottle of water to games and practices.
After exercise, athletes should drink at least two cups of fluids for each pound of weight lost during the activity. You might even want to weigh your child before and after games to figure out how much he or she has lost. Allow one to two hours for a blended or liquid meal.