Importance of Hydration

Fluid Replacement is a key part of a winning sports nutrition plan.  Dehydration can cause lots of problems in young athletes.  It effects muscle strength, endurance, coordination and causes fatigue.  Dehydration can lead to muscle cramps, exhaustion and heat stroke.   

Athletes should consume 20 oz of water 20-30 minutes prior to exercise.  During exercise         8-11 oz of water should be consumed every 15-20 minutes.  Remember water should be the #1 choice for young athletes.  Post activity - athletes should drink plenty of fluid to replace water lost from sweating.

Sports drinks such as Gatorade and Powerade are not needed for many minor sports activities.  These drinks are made for athletes who have been exercising and sweating intensely for 90 minutes or more.  They are high in sugar and acid and can harm teeth.  An alternate to a sports drink would be a carbohydrate-rich snack with water.  Here are a few examples crackers, chocolate milk, dry cereal, pretzels,

 Remember young athletes do not instinctively drink enough fluids to replace lost stores and thirst does not always indicate when the body is in need of more fluids.  By the time thirst is felt, an athlete is already becoming dehydrated.

Avoid drinks that contain caffeine such as coffee, tea, energy drinks and soda (cola).  Caffeine increases the chance of dehydration.

By Chad Smith CSCS   Dynamic Athlete Performance        www.d-a-p-t.com      734-961-3271

Proper Food Choices, Timing and Energy Balance

Choosing the proper foods and when to eat them is critical to an athlete’s performance.  Below are some simple guidelines to follow when preparing your athletes meals at home, practice and game day.  Hydration is a very important part of a winning sports plan.  See “The Importance of Hydration:  Education to Peak Performance”

Game Day

• Stay Hydrated
• A small snack can be eaten an 1 hr prior to activity if athlete is hungry
• Big meals should be eaten at least 2 hours before event. High-carbohydrate low fat meals.
• Choose foods high in carbohydrates. Carbohydrate loading is not needed.  If a proper diet is in place during the week athletes should be properly fueled for the competition.
• Avoid foods high in fat.  These foods take longer to digest and may cause discomfort.
• Avoid sugary foods.  They may give short energy boosts but will not create a good energy balance for the game.

Post Game

• Fuel up on High Carbohydrate foods and beverages soon after activity. 

Game Day Meals

• Grilled chicken, carrots, baked potato, fruit salad
• Spaghetti w/ Tomato sauce, salad, low fat yogurt
• Cereal with banana, whole wheat toast, orange juice
• Turkey Sandwich on whole grain bun, applesauce, milk

Healthy Snacks

By Chad Smith CSCS    Dynamic Athlete Performance         www.d-a-p-t.com            734-961-3271