Simple facts

•Hydration must be accomplished around the clock

•It is best to consume cool water (40-50º F)

•Sports drinks (<8% solids) are ok but not necessary with activity less than 90minutes

•Making weight by restricting fluid harms performance, re-hydration takes time

Hydration Do’s & Don’ts

•Don’t wait until thirsty to drink water

•Drink more than enough to satisfy your thirst

•Drink more than you think you need before an event or practice

•Take weather into consideration

•Don’t discount your needs when it is cool

•During activity – drink 6-8 oz of cool water every 15-20 minutes

•Heat illness can be deadly serious

Tips for increasing glycogen levels

Eat breakfast every day

Select meals with all five food groups

Use snacks to power up on starch

Decrease activity day before event

Drink plenty of fluids

Pre-game Meal Guidelines

Allow time for digestion, about 2-3 hours

Choose starchy foods for easy digestion

Moderate amounts of protein only, digestion occurs more slowly

Limit fats/ oils due to long digestion period

Restrict sugary foods > can cause swings in blood glucose levels and lead to energy lows

•Avoid caffeinated drinks, can cause increased urine output

•Causes dehydration & discomfort

•Avoid foods that produce gas

•Choose foods that you like and agree with you

•Drink fluids with all meals & snacks

Fueling for All Day Events

Eat several mini meals

–About 300cal

Careful of sugars and fats

Healthy snack foods including

–Fresh fruits/juices  -breadsticks/crackers

–String cheese    -bread/ jelly

–Yogurt      -milk

Post Event Meal for Recovery

Eat whole foods which include proteins, vitamins, minerals in addition to carbs vs carb supplements

You need 1gm of carbohydrate per kilo of body wt for recovery

Ideally, eat within 2 hours afterward if you can tolerate it

Drink plenty of fluids