How much water should an athlete drink?

Every athlete should bring a refillable water bottle to school and practice. As a basic habit, encourage your athlete to finish at least one bottle during the school day and continue drinking around practice.

One bottle is a starting habit—not a universal daily requirement. Fluid needs increase with heat, humidity, workout duration, and how heavily the athlete sweats. The goal is steady hydration throughout the day rather than consuming a large amount immediately before running.

Water is generally sufficient for activities lasting less than one hour. Sports drinks may be useful during longer sessions, very hot conditions, or when an athlete must replace both fluid and carbohydrates.