A big gulp is about an ounce of water, so encourage kids to drink two gulps during practice or game breaks and another two before heading back onto the field.
VITAMINS AND MINERALS
Calcium and vitamin D help promote strong bones and muscles. The best food sources: fortified dairy products, fish, and leafy greens. (Aim for a serving per meal.) Iron intake is also crucial for athletic performance. Lean meats, beans, and leafy greens are packed with the mineral.
Give kids a well-balanced snack within 45 minutes after exercising. (Greek yogurt topped with fruit is a good choice.) The protein will repair their muscles, and the carbs will help reload glycogen stores that were used up during exercise.