Unit 6: Champions Challenge

Helping your child stay hydrated is one of the most powerful (and often overlooked) ways you can support their performance, energy, and recovery. This challenge invites you to team up with your athlete and turn knowledge into action—together.

Here’s your family’s mission for the week:

🚰 Track Your Daily Hydration Together
Use a water tracker app (e.g., Lose It!) or a simple notebook to log how much your child drinks before, during, and after practice each day.

👉 Bonus: Pay attention to signs of dehydration like chapped lips, headaches, fatigue, or muscle cramps.

Reflection: At the end of the week, talk together about patterns you noticed. Were there times hydration slipped? What helped the most?

⚖️ Measure Their Sweat Rate (Together!)
Before and after one intense workout, weigh your athlete to calculate how much fluid they lose through sweat.

🧮 Formula: (Pre-weight – Post-weight) x 16 = Ounces lost

Reflection: Use this number to guide how much water they need to drink after training. Was it more than they expected?

📋 Build a Personal Hydration Plan
Work with your child to map out how much fluid they need:

• 2 hours before training
• 30 minutes before training
• During training (every 15–20 mins)
• After training (based on sweat loss)

Reflection: Test this plan for a few days. Does their energy, focus, or recovery improve?

🥬 Add Electrolyte-Rich Foods to Meals
Pick 3 meals this week to boost with foods like:
🥝 Bananas
🥗 Leafy greens
🥜 Nuts & seeds
🥛 Yogurt or dairy

Reflection: Ask your child how they felt after those meals—did they feel more energized or less crampy?

⏱ Practice Hydration During Workouts
Encourage your athlete to sip small amounts of water or sports drinks every 15–20 minutes during their next 3 training sessions.

Reflection: Check in afterward. Did they feel stronger? Less fatigued? What would they do differently?

This week’s challenge is all about consistency—not perfection. And by taking these small, intentional steps together, you’re building a foundation of habits that will support your child on and off the field.

👉 Want to share what you’re learning or ask a question? Pop into the Fueling Champions Parent Group and join the conversation.

Let’s keep growing—hydrated, strong, and connected. 💪