Hydration Advice (especially important during summer months!)
- Best hydration options:
- Before – water
- During – sports drinks
- After – chocolate milk
- Volume estimates (an individual’s needs will vary based on size, body chemistry, fitness level, and work rate):
- 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
- Frequent hydration during exercise
- At least 8 ounces no more than 30-45 minutes after exercise
- 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.
- 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. https://apple.news/AB4HrqfNOQHu-ekc1U3UjqQ”The other factor affecting how well a beverage hydrates relates to a drink’s nutrient composition. For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period of time.”