Proper Hydration For Young Athletes

Dietary Reference Intake (DRI)  

5th Graders and up, read the article below.

Ages 9+ should drink 10 – 15 cups of water per day.

All Student Can Follow this Hydrating Schedule



6:30 AM (wake up)

Drink 8 ounces of water

8:30 a.m. (or between classes)

4 ounces

10:30 a.m. (or between classes)

4 ounces

Noon (with lunch)

4 ounces

1:30 p.m. (or between classes)

4 ounces

2:30 p.m. (after school)

8 ounces

3:30 p.m. (or before practice)

8 ounces

During practice

Drink breaks— about 4-12 ounces every 15 minutes

After practice

Drink 8-16 ounces of fluid

6:30 p.m.

10 ounces of fluid

8:00 p.m.

6 ounces of fluid

Tip: 4 big gulps from the drinking fountain is about 4 ounces of fluid