Your 11-year-old has a soccer game at 2 pm.
You pack their water bottle. You remind them to drink.
You watch the game. They barely touch the water bottle.
After the game, they’re exhausted. More exhausted than seems right for 60 minutes of soccer.
That’s dehydration.
What’s actually happening
Kids at this age don’t naturally drink enough water.
They’re focused on the game. They forget.
Or they think they don’t need it because they don’t feel thirsty yet.
By the time they feel thirsty, they’re already slightly dehydrated.
The performance impact
Dehydration reduces endurance.
A dehydrated kid runs slower in the second half.
Loses focus. Gets more emotional. Tires faster.
It’s not imagination. It’s real physics.
The conversation
Not: “You need to drink more water.”
Say: “Your body needs water to work well. When you don’t drink enough, you get tired faster and can’t run as well. Even if you don’t feel thirsty, you need water. Especially during a game.”
What to actually do
Before the game: drink 10-15 ounces of water.
During the game: drink 5-10 ounces every 15 minutes if possible.
After the game: drink 20 ounces in the first 30 minutes.
(These are rough numbers. The exact amount depends on the kid’s size and the heat.)
The water bottle move
Get a water bottle your kid actually likes.
Not a tiny one. A 20-ounce bottle minimum.
If they like the bottle, they’re more likely to drink from it.
The practice hydration
Practice is longer than games. Hydration matters more.
During practice, they should drink 5 ounces every 15 minutes.
Coaches should enforce water breaks.
If they don’t, you can ask: “Can we make sure the kids are taking water breaks?”
The heat days
On hot days, dehydration happens faster.
Pack more water. Make sure your kid drinks more.
Heat days require active hydration reminders.
The sports drink question
Water is the main thing.
For practice longer than 60 minutes or games on very hot days, a sports drink (with electrolytes and carbs) can help.
But water is 90% of the solution.
The thing you watch for
Dehydration signs:
Extreme tiredness after exertion. Dark urine (sign of dehydration). Dizziness or lightheadedness. Headache after practice.
If you see these, hydration is probably the issue.
The performance conversation
After a game where they were clearly dehydrated:
“Did you notice you were really tired in the second half? You didn’t drink enough water. That’s why. Next game, we’re making sure you drink before and during. It’ll make a difference.”
Let them experience the difference between hydrated and dehydrated.
They’ll start understanding why it matters.
The habit building
Make water drinking automatic.
Before they leave for practice: drink water.
During practice: water breaks (coach enforces).
After practice: drink water.
By the time they’re 13, they’ll drink without being reminded because it’s a habit.
The thing you pack
Water bottle. Not juice. Not soda. Water.
For tournaments or long days, bring extra water.
Some parents bring frozen water bottles so they stay cold.
That helps kids drink more.
The electrolyte question
For most practices and short games, water is fine.
For multi-hour tournaments or very hot days, electrolyte replacement helps.
But this is secondary to just drinking water.
Why this matters more than you think
A well-hydrated kid performs better.
A dehydrated kid underperforms.
Simple.
It’s not about willpower or toughness. It’s about physics.
Water = better performance.
The final thing
Your 11-year-old isn’t going to naturally hydrate perfectly.
Your job is to create the habit and the expectation.
Water before. Water during if possible. Water after.
By 14-15, if you’ve built the habit, they’ll do it without you asking.
And you’ll notice: they perform better. They’re less tired. They recover faster.
That’s hydration working.