By Amy Keller, MS, RDN, LD

Mary Rutan Health registered dietitian

Summer brings long, hot days on the soccer field or ball diamond. Staying hydrated can be tough, especially for young athletes. Even losing just 1 percent of body weight from fluid loss can hurt performance, lower endurance and make activities feel harder.

Let’s look at some common myths and facts about hydration for athletes.

Myth: Water is the only way to stay properly hydrated.

Fact: Any drink except alcohol helps with hydration. Water is the simplest and cheapest option. If your child doesn’t like plain water, try adding low-sugar flavor packets or fresh fruit. Milk, 100% fruit juice, popsicles, and fruit also count toward hydration. Sports drinks might be needed for some athletes, especially in hot, humid weather or when wearing heavy gear.

Myth: Dehydration rarely causes symptoms until it’s serious.

Fact: Even mild dehydration can hurt athletic performance. Watch for signs like headaches, tiredness, thirst, irritability, weakness, nausea, cramps or trouble focusing.

Myth: It’s only necessary for athletes to drink when they are thirsty.

Fact: Drinking fluids regularly throughout the day helps keep you hydrated. For athletes who work out often, especially in summer, it can help to drink on a schedule. For example, having 4-8 ounces every couple of hours is better than only drinking during or after workouts.

Myth: It takes 8 glasses of water every day to be hydrated.

Fact: Fluid needs are different for everyone. A good rule for young athletes is to drink about ½ to 1 ounce of fluid per pound of body weight. For example, someone who weighs 120 pounds should have 60 to 120 ounces of fluid a day, or about 8 to 15 cups. Remember, it doesn’t all have to be water.

Myth: Energy drinks boost hydration and improve performance.

Fact: Energy drinks are not safe for kids, no matter how they are advertised. Too much caffeine and other additives can be harmful to young athletes and should be avoided.