Summer Hydration & Nutrition Tips for Young Footballers
- NexAim Football
- Jul 23
- 2 min read
Hot weather can sap energy and focus. Proper fueling keeps youngsters sharp and safe on the pitch. These evidence-based tips work whether your child trains once a week or daily.
The “2-1-2” Water Rule
Two cups before, one cup during each half-hour, two cups after.
Before: About 300 ml (a regular kitchen tumbler) 30 minutes before training.
During: Small sips—roughly 150 ml every 30 minutes. Pop a labelled bottle in the shade for quick grabs.
After: 300 ml right away, then another 300 ml over the next hour.
Tip: If a session lasts longer than an hour, add a pinch of table salt or a splash of fruit juice to their water bottle for a gentle electrolyte boost.
Smart Pre-Play Snacks
Kids burn fuel fast. Offer light carbs + a little protein 45–60 minutes before training:
Quick Grab | Why It Works |
Banana with a teaspoon of peanut butter | Natural sugars + healthy fat |
Half a whole-wheat bagel & cream cheese | Slow-release energy |
Yoghurt pouch & a handful of berries | Easy to digest |
Avoid heavy meals or fizzy drinks; they can cause an upset tummy once the running starts.
Lunchbox Builder Plate
If your child trains in the afternoon, pack lunch using the “½-¼-¼” plate trick:
½ colourful fruit & veg (carrot sticks, cherry tomatoes, grapes)
¼ protein (chicken strips, boiled egg, beans)
¼ starchy carb (rice, whole-grain pasta, couscous)
This mix covers vitamins, helps muscles grow and keeps them full without feeling sluggish.
Quick-Fix Recovery Bites
Muscles need refuelling within 30 minutes of the final whistle. Try:
A small chocolate milk (carb + protein in one)
Hummus with pitta triangles
Fruit smoothie with milk or yoghurt
These options taste like a treat and get nutrients back into the body fast.
Watch for Hot-Day Warning Signs
Even with good planning, kids can overheat. Keep an eye out for:
Flushed or very pale face
Headache or dizziness
Unusual tiredness or cramping
If you spot any of these, move them to shade, give cool water in small sips and rest for at least 10 minutes. When in doubt, call medical help.
Make Hydration Fun
You’ll have more luck if drinking water feels like a game:
Freeze grapes or berries and drop them in bottles—instant “fruit ice-cubes.”
Let children decorate their own reusable bottle with stickers.
Use a sports bottle with a straw or spout; kids sip more when it’s easy.
Fuelled and hydrated, summer football becomes pure joy. Based in Kensington and have a budding player aged 7–11? Book their free trial class at NexAim Football
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