How much water should my child drink before, during and after practice?

Question

Accepted Answer

NFHS hydration guidance (October 2025) gives this example schedule:

When	How much
2 hours before activity	16 oz
15 minutes before activity	Another 8 to 16 oz
During activity	4 to 8 oz every 15 to 20 minutes
After activity	16 to 20 oz for every pound of body weight lost

Notes:

Athletes who sweat a lot can safely and comfortably drink up to 48 oz per hour during activity.
Drink regularly throughout activity. Don't wait until thirsty, because thirst means early dehydration has already started.
The after-activity amount is meant to restore normal hydration before the next practice or game, when there's enough time to do it safely and comfortably. Drinking an excessive amount in a short time can be dangerous.

For parents: send your child with enough fluid to follow this schedule. Coaches should give athletes plenty of chances to drink.