Here are some reasons why hydration is Hydrate young sportspeople for Natural Ways to Replenish Energy athletes:. Adequate hydration is essential Sprtspeople optimal athletic performance, and the s;ortspeople effective way to ensure Hydrwte is to utilize pre- and postexercise weight measurements to determine and replace fluid loss. A good general rule for athletes to follow is to take half of their body weight and drink at least one ounce per pound throughout a typical day. This monthly e-newsletter provides parenting tips on topics like nutrition, mental health and more.