Water is the fuel that keeps the body running, and for young footballers, staying hydrated is just as important as practicing their skills. On hot days, when training or matches demand extra energy, the body loses fluids quickly through sweat. Without proper hydration, children can feel tired, lose focus, and even risk heat-related illnesses. Knowing simple hydration habits can make all the difference.
The first rule is to drink before feeling thirsty. By the time the body signals thirst, it is already on the way to dehydration. Children should drink water regularly throughout the day, not just during training. A glass of water at breakfast, lunch, and before heading to the pitch ensures they start well hydrated.
During training or matches, frequent small sips are better than large gulps. A quick drink every 15–20 minutes keeps fluid levels steady without making players feel heavy or uncomfortable. On particularly hot days, encouraging short hydration breaks during practice is essential for safety and performance.
For most children, plain water is the best choice. Sports drinks can be useful only during long, intense sessions lasting over an hour, but for regular grassroots football, water is enough to replace lost fluids. Sugary sodas or energy drinks, on the other hand, should be avoided — they can cause energy crashes and upset the stomach.
Fruits with high water content, like watermelon, oranges, or grapes, are also great snacks that support hydration. These can be offered before or after a session to add variety and natural sweetness while topping up fluids.
Parents and coaches can help by setting a good example and reminding children to drink at regular intervals. Simple habits like carrying a reusable water bottle and finishing it during training make hydration part of the routine.
Hydration may seem small compared to passing or dribbling, but it plays a huge role in performance. A well-hydrated player runs faster, thinks quicker, and enjoys the game more — even on the hottest of days.