How can teens remain healthy while doing sports?

A healthy body equals playing sports long-term. Therefore, you must understand how to care for your body to prevent injury. Teen athletes are more at risk of injury due to a lack of knowledge of proper sports care. So, how do you prevent injury and maintain a healthy body for sports?

Nutrition and hydration are a great start to a healthy body. Without proper nutrients you can experience major fatigue, because your body runs on food as fuel, which takes a toll on your body. A human is similar to a car; if you maintain it well it is a well-oiled machine if not it gives out (Witt, 2015).

During adolescence, more than half of the PBM (Peak Bone Mass) is accumulated, meaning changes in bone density can increase the risk of injuries. Therefore, you will want to prioritize bone strength. To build stronger bones, it is important for teens to consume calcium-rich foods such as yogurt, milk, cheese, spinach, salmon, carrots, and more. To absorb calcium, you will need proper vitamin D levels. According to Stanford Medicine in Children’s Health, three in four U.S. teens are insufficient in vitamin D. A simple and effective solution is to walk outside in the sun for 15-30 minutes, and if needed, a doctor can prescribe vitamin D3 supplements (Stanford Medicine Children’s Health).

Just as with vitamins, it is important to make sure your iron levels are normal and are addressed if they are not. Many teen athletes have low iron, especially girls, and have no idea. Having low iron can affect your performance, causing fatigue, dizziness, and in worst cases, passing out. Because of this, it is important you seek medical help if you think you have low iron before the start of your season to ensure your health and safety (Witt, 2015).

Sports burn a lot of calories because food is fuel, so you must replenish those calories for your energy to return properly. Teenage boys who are active need approximately 2,600 to 3,200 calories a day, whereas active teenage girls need 2,200 to 2,400 calories a day (Teen Nutrition for Fall Sports, n.d.). Eating complex carbohydrates such as whole grains, vegetables, and fruit is an excellent source of energy. It is important you pick foods that build your energy and are enough to replenish burned calories, including three nutrient-dense meals and snacks between meals, which is optimal for a healthy body ready to perform in a sport (Teen Nutrition for Fall Sports).

Hydration is the simplest and most commonly forgotten task that can ensure you are healthy during your season. Sports take up a lot of energy, which, if not properly hydrated, can lead to dehydration. During physical activities, the body sweats, losing water and important minerals. It is crucial to drink water before, during, and after physical activities. Additionally, adding electrolytes to your routine is a great way to replenish lost minerals needed for a healthy teen athlete (Witt, 2015).

Secondly, the foundation of a healthy teen athlete is a good night's sleep, which many teens lack due to various reasons. Phones, stress, and your body going through puberty all affect the sleep needed to perform effectively in physical activity. Teens are recommended to get 8 to 10 hours of sleep every night. Sleep also plays a crucial role in ensuring recovery from athletic activities through muscle, bone, and tissue repair, all to reduce the chances of being injured and strengthen the immune system (Rantala, 2023).

In addition to sleep, rest is also needed. Breaks are crucial for teen athletes because they allow the body to recover and not strain from physical activities. Teenagers should not be training for their sport 7 days a week without a break. No breaks lead to mental and physical exhaustion, which is the last thing you need when your body is taking more energy from you because you are still developing. Taking at least one full day of rest once a week can provide balance in life (Carey & Golden, 2015).

While ensuring you rest and recover during the off-season to physically prepare for the next season is important, a teenager’s life should not solely surround sports or school. Loosen up! Do other things you enjoy, such as hanging out with friends, watching movies, or playing video games (Rantala, 2023).

Lastly, including stretching and mobility exercises in your daily routine is paramount. These two things are just as important for performance and recovery as nutrition and sleep are. Stretching improves flexibility and the ability to move. This can drive away muscle soreness, increase blood flow, and improve the motion of joints, all decreasing the risk of injury. Mobility not only helps you as a teen athlete but also builds a foundation for a healthier adult life  (Anderson, 2025).

In conclusion, maintaining proper nutrition, hydration, prioritizing sleep and breaks, as well as stretching and building mobility, are all essential for a healthy body.

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Works Cited:

Anderson, R. (2025, June 3). The athlete academy. The Athlete Academy. https://theathleteacademy.uk/mobility-and-strength-for-youth-athletes/

Carey, D. E., & Golden, N. H. (2015). Bone health in adolescence. Adolescent Medicine: State of the Art Reviews, 26(2), 291–325.-Rantala, A. (2023, December 18).

Sleep your way to better athletic performance. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/sleep-and-athletic-performance

Statistics, N. C. for H. (n.d.-b). NCHS data brief, number 441, august 2022.

Teen nutrition for fall sports. (n.d.-b). https://www.eatright.org/fitness/sports-and-athletic-performance/beginner-and-intermediate/teen-nutrition-for-fall-sports

Tips for stronger bone health. (n.d.). Stanford Medicine Children’s Health. Retrieved December 21, 2025, from https://www.stanfordchildrens.org/en/services/female-athlete-program/stronger-bone-health.html

Witt, R. (2015, September 28). Staying healthy this sports season: 5 tips for teens. St Cloud Orthopedics. https://www.stcloudorthopedics.com/staying-healthy-this-sports-season-5-tips-for-teens/