If young athletes are working out for one hour or less, water is generally sufficient to keep hydrated. Sports drinks may be recommended.
Dehydration happens when your body doesn't have as much water as it needs. Without enough, your body can't function properly. You can have mild, moderate, or severe dehydration depending on how much fluid is missing from your body.
You can lose more water than usual with:
A fever
Diarrhea
Vomiting
Excessivesweating
Peeing a lot (Diabetes and some medications like water pills -- also called diuretics -- can make you pee more often.)
You may not replace the water you lose because:
You’re busy and forget to drink enough.
You don’t realize you’re thirsty.
You don’t feel like drinking because you have a sore throat or mouth sores, or you’re sick to your stomach.
Signs of mild or moderate dehydration include:
Thirst
Dry or sticky mouth
Not peeing very much
Dark yellow pee
Dry, cool skin
Headache
Muscle cramps
Signs of severe dehydration include:
Not peeing or having very dark yellow pee
Very dry skin
Feeling dizzy
Rapid heartbeat
Rapid breathing
Sunken eyes
Sleepiness, lack of energy, confusion or irritability
Fainting
Symptoms for babies and young children can be different than for adults:
Dry mouth and tongue
No tears when crying
Dry diapers for 3 hours
Sunken eyes, cheeks, soft spot on the top of the skull