Hydration for tween (ages 12-13) doing track and running
Per EFSA, the total-water target for 9-13 year-olds is 2,100 ml/day for boys and 1,900 ml/day for girls (food plus beverages), with extra fluid added for track training. Running is one of the most cardiovascularly demanding youth sports, and performance declines at as little as 2% body-mass loss.
Quick answer
Hydration for tween (ages 12-13) doing track and running
Per EFSA's 2010 Dietary Reference Values, the total-water Adequate Intake (food plus beverages) for 9-13 year-olds is 2,100 mL/day for boys and 1,900 mL/day for girls. Add fluid for track training and heat: whole-body sweat rates during exercise typically run about 0.5 to 2.0 L/h (Baker 2017), and physical performance declines at as little as 2% body-mass loss (Popkin 2010).
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Tweens (ages 12-13) 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 physical performance declines at as little as 2% body-mass loss (Popkin 2010). Whole-body sweat rates during exercise typically run about 0.5 to 2.0 L/h across athletes, with higher rates in warm weather (Baker 2017). The longer the session, the more the athlete under-drinks relative to target. Sessions and matches are at full duration; travel teams and club-level intensity begin in this band. Start from the EFSA total-water baseline for this age band — 2,100 ml/day for boys and 1,900 ml/day for girls (food plus beverages) — and add fluid on top to cover the session's sweat loss.
Targets for tweens (ages 12-13) doing track and running training
Training-day baseline for tweens (ages 12-13): 2,100 ml boys / 1,900 ml girls, plus session fluid
The EFSA total-water Adequate Intake for 9-13 year-olds is 2,100 ml/day for boys and 1,900 ml/day for girls (food plus beverages). Track and running training adds fluid on top to cover sweat loss; whole-body sweat rates during exercise typically run about 0.5 to 2.0 L/h (Baker 2017).
Source: EFSA 2010 Water DRV + Baker 2017 sweat-rate review
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: Sessions and matches are at full duration; travel teams and club-level intensity begin in this band.
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
- Tournament weekends: per-match bottle + between-match bottle — non-negotiable
- Electrolyte drink for any single session over 60 minutes at moderate-to-high intensity
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.
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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
- 2100 mL/day (2.1 L/day) — EFSA total-water Adequate Intake for boys 9-13 years (water from food plus beverages)[1]
- 1900 mL/day (1.9 L/day) — EFSA total-water Adequate Intake for girls 9-13 years (water from food plus beverages)[1]
- 2% or more body-mass loss — Physical performance declines at as little as 2% body-mass loss; at or above 2% impairs thermoregulation, cardiovascular function and aerobic exercise[2]
- ~0.5 to ~2.0 L/h — Whole-body sweat rate during exercise typically ranges across athletes (with rates above 3.0 L/h in roughly 2% of athletes)[3]
- [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]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
- [3]Baker 2017 — Baker LB. Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability. Sports Med. 2017;47(Suppl 1):111-128.PMID: 28332116DOI: 10.1007/s40279-017-0691-5
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 tween kid need on a track and running training day?
Start from the EFSA total-water baseline for this age band — 2,100 ml/day for boys and 1,900 ml/day for girls (food plus beverages) — then add fluid for track training to cover the session's sweat loss. Whole-body sweat rates during exercise typically run about 0.5 to 2.0 L/h.
What's the pre / during / post split for this age and sport?
Pre 400-500 ml in the 90 minutes before, during 200 ml every 15-20 minutes, post 500-600 ml within 30 minutes. Electrolyte drink if the session runs over 60 minutes.
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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