Even on cool, cloudy, or damp spring days, staying hydrated is just as important as it is in the summer. Our bodies—at every age—need water to function at their best. Proper hydration helps regulate body temperature, support muscles and joints, remove waste, and keep kids feeling energized and focused during school and physical activity.

For young athletes, especially those participating in Girls on the Run, building healthy hydration habits is an important part of overall wellness.

Water first—with fun options, too

Plain water is always the best choice for hydration. That said, it’s okay to mix things up occasionally. Many fruits and vegetables naturally contain water and can help support hydration, including watermelon, strawberries, oranges, tomatoes, cucumbers, and lettuce.

Fruit or vegetable juices can be enjoyed once in a while, but families should be mindful that many juices contain added sugars. Whole fruits and water are usually better everyday options.

Sports drinks and energy drinks: Know the difference

Sports drinks are not usually necessary for children. They may be helpful only during long or very intense physical activity, as they often contain added sugar and sodium.

It’s especially important for kids and caregivers to understand that energy drinks are not the same as sports drinks. Energy drinks can contain caffeine and other stimulants that are unhealthy—and unsafe—for children and teens. Energy drinks are never recommended for young athletes.

Simple hydration tips for the whole family

• Keep water handy. Encourage your child to carry a reusable water bottle during the day and bring it to school if allowed.

• Make water more appealing. Add slices of lemon, lime, orange, or berries for a little flavor.

• Drink around activity. Have water before, during, and after practices, runs, and playtime.

• Listen to your body. Thirst can sometimes feel like hunger—try drinking water first.

• Create a routine. Drinking water at regular times (when waking up, at meals, or after school) helps make hydration a habit.

Healthy hydration supports strong bodies, confident movement, and joyful participation—no matter the weather. Encouraging these habits now helps set young athletes up for lifelong wellness.

Don’t forget: Clean your reusable water bottles often

Reusable water bottles are a great way to stay hydrated, but they need regular cleaning to stay safe and fresh.

• Wash water bottles daily with warm, soapy water—especially after school, practices, or running sessions.

• Pay attention to lids and straws. These parts can trap moisture and should be washed carefully using a small brush if possible.

• Use the dishwasher if allowed. Many reusable bottles are dishwasher-safe (check the label), which can help sanitize them more thoroughly.

• Dry completely. Let bottles and lids air-dry fully before putting them away to prevent germs from growing.

Clean bottles help keep water tasting good and help protect growing bodies—another simple habit that supports healthy hydration!