Hydration Advice (especially important during summer months!)

  • 16-20 ounces of water 2-3 hours before you start exercising
  • 8 ounces of water 20-30 minutes before exercising or during warm-up
  • Constant hydration during exercise
  • 8 ounces of water no more than 30-45 minutes after exercise
  • Note: these are estimates. An individual’s needs will vary based on size, body chemistry, fitness level, and work rate.
  • A good reference is FamilyDoctor.org
  • Comments on sports drinks:
    • Pay attention to levels of sugar and caffeine as these can lead to dehydration.
    • One bottle may actually be two servings. This means you could be consuming double the sugar, sodium, and calories listed on the bottle.

Nutrition Advice

  • Pregame/training diets should be healthy and beneficial to the player. Lean proteins (peanut butter, nuts), fruits and veggies (apples, bananas, oranges, carrots, etc.) are great.
  • High-sugar foods and drinks will lead to dehydration, cramps, and fatigue as the sugar crash starts.
  • Consume lean protein after training and games to repair torn muscle fibers.
  • Chocolate milk after a workout is also a good (and tasty!) recovery option.