Hydration for teen (ages 14-17) doing track and running
Training-day target 3,150 ml/day. Running is one of the most cardiovascularly demanding youth sports — fluid loss is high, thirst is routinely ignored during training, and performance drops measurably at 2% dehydration.
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Teen athletes (ages 14-17) doing track and running training face a different hydration problem than either the general age group or the general sport. Running is one of the most cardiovascularly demanding youth sports — fluid loss is high, thirst is routinely ignored during training, and performance drops measurably at 2% dehydration. Steady-state running produces 700-1,200 ml/hour of sweat in warm weather. The longer the session, the more the athlete under-drinks relative to target. Full competitive load — multi-session training days, double-headers, and tournament weekends are routine. Target 3,150 ml (3.1 L) of total fluids on a training day — approximately 750 ml above the teen (ages 14-17) baseline to cover the session's fluid loss.
Targets for teen athletes (ages 14-17) doing track and running training
Training-day target for teen athletes (ages 14-17): 3,150 ml
Baseline for the teen (ages 14-17) age band is 2,400 ml from IOM pediatric guidance. track and running training adds approximately 750 ml on top, covering the ~700 ml lost in a typical 55-minute session.
Source: IOM pediatric fluid intake + sport-specific sweat rate research
Pre / during / post — the only framework that matters
Start the session ahead, not catching up. For this age band and sport: a pre-session dose 60-90 minutes before, scheduled sips during, and weight-based replacement after. Non-training days use the age-band baseline only — don't over-drink on rest days.
Urine colour is the cleanest daily signal
Pale straw by the mid-afternoon bathroom visit means the athlete started the session hydrated. Dark yellow or amber before training means a pre-session 500 ml top-up, not 'just start'.
Age maturity: Full competitive load — multi-session training days, double-headers, and tournament weekends are routine.
Match intake to real session length. A preschooler's 'soccer practice' is structurally different from a teen's — don't apply teen protocols to 5-year-olds, and don't apply preschool protocols to competitive tweens.
Practical tips for this age and sport
- Pre-run: 400-500 ml 60-90 minutes before, topped up 100 ml 15 minutes before starting
- Runs under 45 minutes: water is enough; runs 45-90 minutes: electrolytes + water
- Hot-weather runs: 150 ml every 15 minutes minimum, even if it breaks pace
- Post-run: weigh before/after for a week to find the athlete's sweat rate
- Weigh pre/post for a week to calibrate the athlete's actual sweat rate
- Caffeine + pre-workout products: only with adult guidance; plain water + electrolytes handle 95% of needs
Training-day plan — printable for the sports bag
Enter the athlete's age, weight, and sport. Get a pre/during/post schedule, a bottle-size recommendation, and a 7-day tracker for training weeks. Free, no signup to download.
Build the training plan →When to watch or act
Signs of Dehydration
- Dizziness on standing after a hard set — immediate stop, 500 ml, no return without clearance
- Urine darker than light straw before training — pre-session deficit, top up 500 ml before starting
- Performance drop in the last third of the session — classic hydration signal, not 'being tired'
- Headache or nausea during or after training — stop, hydrate, don't push through
Sources & Citations
- 2500 mL/day (2.5 L/day) — EFSA total-water Adequate Intake for adolescent males aged 14-17 years (food plus beverages)[1]
- 2000 mL/day (2.0 L/day) — EFSA total-water Adequate Intake for adolescent females aged 14-17 years (food plus beverages)[1]
- >2% body-weight loss — ACSM position stand: prevent body-weight loss greater than this from water deficit to avert compromised performance[2]
- 5-7 mL/kg — ACSM pre-exercise pre-load to start a session hydrated, taken about 4 hours before[2]
- 150-200 mL every 15-20 min — FIFA/F-MARC during-play drinking guidance to limit session body-mass loss[3]
- ~1.35 L/h (2.0 L over 90 min); 1.37% body-mass loss — Measured elite training sweat loss over 90 min at 24-29 C, illustrating the youth-relevant hourly fluid-loss order of magnitude[4]
- 2% body-mass loss — Physical performance declines at as little as this level of body-mass loss; the basis for the page's 2% dehydration performance-drop claim[5]
- [1]EFSA 2010 Water DRV — EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). Scientific Opinion on Dietary Reference Values for water. EFSA Journal. 2010;8(3):1459.DOI: 10.2903/j.efsa.2010.1459
- [2]ACSM/Sawka 2007 — Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90.PMID: 17277604DOI: 10.1249/mss.0b013e31802ca597
- [3]FIFA F-MARC Consensus 2006 — FIFA F-MARC Consensus (Nutrition for Football). J Sports Sci. 2006;24(7).DOI: 10.1080/02640410500482461
- [4]Maughan 2004 — Maughan RJ, Merson SJ, Broad NP, Shirreffs SM. Fluid and electrolyte intake and loss in elite soccer players during training. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):333-46.PMID: 15256693
- [5]Popkin 2010 — Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458.PMID: 20646222DOI: 10.1111/j.1753-4887.2010.00304.x
Last reviewed: 2026-06-22. Every figure on this page is sourced to the named primary references above.
Frequently Asked Questions
How much water does a teen kid need on a track and running training day?
About 3,150 ml (3.1 L) of total fluids across the day. Baseline for this age band is 2,400 ml, and track and running training adds the rest to cover the 55-minute session's fluid loss.
What's the pre / during / post split for this age and sport?
Pre 500-700 ml in the 90-120 minutes before, during 250 ml every 15-20 minutes, post 1.5× any body-weight drop across the next 2 hours. Electrolyte during sessions >60 minutes of moderate-to-high intensity.
What about sports drinks — does track and running training need them at this age?
For sessions or matches over 60 minutes at moderate-to-high intensity, yes. Otherwise water + a balanced post-session meal is better than a sports drink with added sugar.
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