There is a lot of confusion in kids sport. Young athletes are not just exercising — they are also growing, developing and learning. That means their needs are different to adults. We created this science guide to explain the key principles behind Hydration, Energy, Recovery and Overnight rest in a clear and practical way. Understanding the why helps families make better choices, and small decisions repeated consistently can make a real difference over time.
H – HYDRATE
Drinking water is only part of hydration. What matters is how much fluid your body can absorb and use during activity.
What’s happening
Why it matters
Research from the American College of Sports Medicine shows that as little as ~2% dehydration can reduce endurance performance and increase fatigue.
Other studies have shown dehydration can impair:
- concentration
- reaction time
- decision-making late in games
Kids are more at risk because:
What to do
Hydration works when your body can actually use the fluid — not just when you drink it.
E – ENERGISE
Energy isn’t just about sport — it’s about supporting both performance and development.
What’s happening
Why it matters for kids
Research highlighted by the International Olympic Committee shows that low energy availability negatively impacts performance, recovery and development in young athletes.
What most people get wrong
What to do
Kids don’t perform better on less fuel — they perform better on the right fuel.
R – RECOVER
After exercise, the body needs to refuel and rebuild to be ready for the next session.
What’s happening
Why timing matters
Research in the Journal of the International Society of Sports Nutrition shows that consuming carbohydrates and protein soon after exercise improves recovery and subsequent performance.
Why it matters for kids
Kids often play multiple times per week
Why chocolate milk works (study-backed)
Chocolate milk has been widely studied as a recovery option because it naturally provides:
Multiple studies (including those published in Journal of the International Society of Sports Nutrition) show that chocolate milk can be as effective, or in some cases more effective, than commercial sports drinks for recovery and endurance performance.
This is due to:
What to do
Refuel within ~30 minutes
Better recovery today = better performance next game.
O – OVERNIGHT
The body does its most important recovery work while kids sleep.
What’s happening
During sleep, the body:
Why it matters for teenagers
Teen athletes need 8–10 hours of sleep per night, according to the National Sleep Foundation.
Research on athletes (including studies from Stanford University) has shown that increased sleep can lead to measurable performance improvements, including:
Impact of poor sleep
Sleep restriction has been shown to:
Where magnesium fits
Magnesium plays a role in:
Research referenced by the National Institutes of Health indicates magnesium contributes to normal muscle and nerve function, and may support improved sleep quality — particularly where intake is low.
What to do
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