Hydration vs. Energy Drinks: What Should Young Athletes Really Be Drinking?

As a grassroots football coach, you know the importance of keeping young players energized and ready to perform. But when it comes to hydration, many kids reach for flashy energy drinks instead of good old-fashioned water. With bold claims of boosting endurance and focus, it’s easy to see why energy drinks are tempting—but are they really the best choice for young athletes? Understanding the difference between proper hydration and artificial stimulation is key to keeping your team safe, strong, and performing at their best.

The Truth About Hydration: What Young Players Need

Hydration isn’t just about quenching thirst—it’s about fueling muscles, maintaining focus, and preventing fatigue. Water remains the number one hydration source for young footballers. It regulates body temperature, delivers oxygen to muscles, and helps prevent cramps and injuries. For longer training sessions or matches in hot weather, drinks with added electrolytes (like sodium and potassium) can be beneficial to replace what’s lost in sweat. Natural options such as coconut water or diluted fruit juices can also provide hydration and essential minerals without artificial additives.

The Hidden Risks of Energy Drinks

While energy drinks are often marketed as performance enhancers, they come with serious risks for young athletes. Many contain high levels of caffeine and sugar, which can lead to dehydration, increased heart rate, and even crashes in energy levels mid-game. Unlike natural hydration sources, energy drinks overstimulate rather than truly fuel the body. Over time, excessive consumption can contribute to anxiety, sleep disturbances, and even long-term health issues. The last thing a coach wants is a young player suffering from dizziness or heart palpitations during a match!

Coaching a Hydration Game Plan

As a coach, educating young players and their parents on the importance of proper hydration is essential. Encourage a hydration routine—drinking water before, during, and after training. Offer natural alternatives like electrolyte-infused water or homemade sports drinks (water with a pinch of sea salt and a splash of citrus). Most importantly, set the example by reinforcing healthy hydration habits. When your team understands the power of real hydration, they’ll perform better, recover faster, and develop habits that last a lifetime.

Comment below your experience of using sports and energy drinks!