Hydration for tween (ages 12-13) doing track and running
Training-day target 2,750 ml/day. Running is one of the most cardiovascularly demanding youth sports — fluid loss is high, thirst is routinely ignored during training, and performance drops measurably at 2% dehydration.
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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 performance drops measurably at 2% dehydration. Steady-state running produces 700-1,200 ml/hour of sweat in warm weather. 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. Target 2,750 ml (2.8 L) of total fluids on a training day — approximately 650 ml above the tween (ages 12-13) baseline to cover the session's fluid loss.
Targets for tweens (ages 12-13) doing track and running training
Training-day target for tweens (ages 12-13): 2,750 ml
Baseline for the tween (ages 12-13) age band is 2,100 ml from IOM pediatric guidance. track and running training adds approximately 650 ml on top, covering the ~700 ml lost in a typical 55-minute session.
Source: IOM pediatric fluid intake + sport-specific sweat rate research
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
Frequently Asked Questions
How much water does a tween kid need on a track and running training day?
About 2,750 ml (2.8 L) of total fluids across the day. Baseline for this age band is 2,100 ml, and track and running training adds the rest to cover the 55-minute session's fluid loss.
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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