Hydration

1. Hydration • Before Games- 3 days before a game, the athlete should be drinking .75 Ounces per pound of body weight. • Example; • 120 pound girl should be drinking 11.25 glasses of water a day • .75 x 120= 90/ 8= 11.25

2. Hydration • Before/During the Game • A player should consume 1-2 glasses of a sports drink 20-30 carbohydrates 15-20 minutes before a game • This should be repeated at half time • They player should familiarize their body to this amount of liquid by practicing this process during their weekly practices

3. Hydration • After the game • A combination of water and sports drinks equal to 3 glasses per one pound of weight lost should be consumed after workouts to fully re-hydrate the player

4. Sports Drinks • A Sports Drink is a beverage that contains carbohydrates and other supplements to help replenish fluids and nutrients used during vigorous exercise and sporting events • The carbohydrates are important to help rebuild muscles after intense use

5. Sports Drinks • The Electrolytes (sodium, chloride, and potassium) in sports drinks are necessary for maintenance of body fluids, muscle contractions, and nerve impulse transmissions. • If a player has a history of suffering from cramps, they should drink several glasses of sports drinks the day before a game or practice. (Sports drink with sodium)

6. Morning • Competing in the morning without eating means that you are continuing your overnight fast, lowering your glycogen stores which is your bodies main source of energy.

7. Saturdays game is played on Thursdays food Carbo-loading should be used when expending high levels of energy for 90 minutes or more Carbo-loading consists of making 70% of the calories in your diet from carbohydrates 3 days before games are played example- if you consume 2600 calories 1800 of those calories should come from carbs (1 gram of carbohydrate= 4 calories)

8. Breakfast • Breakfast should be eaten 1-4 hours before activity. 4 hours before an activity = 14 calories per kilogram. 120 pound player- 120/2.2= 54.5x14= 763 calories 1 hour before activity= 4 calories per kilogram 120 pound player- 120/2.2=54.5x4= 218 calories

9. Breakfast • Eating a high carbohydrate meal before morning exercise helps maintain your blood glucose levels and provides energy for the working muscles. • Good high carbohydrate foods for pre-exercise meals include; Toast Bagels Pancakes Muffins Cereal Fruit Sports bars Fruit Non-fat yogurt Good Beverages; 100% fruit juice Sports drinks 1 glass (8oz) non-fat milk

10. Breakfast/ Between Games • Limit fatty foods because of the slow stomach emptying time, and because they can make you feel sluggish. • High fiber foods may also want to be avoided because they can cause abdominal cramping. • Make sure to stick with foods you know are well tolerated by your body • High protein foods are also high in fat and should be avoided the day of an activity. • Bacon, Sausage, Cheese

11. Between Games • If there is less then 2 hours between games (end of game and warm up time) A full meal should NOT be eaten. Instead a high carbohydrate snack and adequate fluids should be consumed.

12. Between Games • If there is time to eat between games follow the same food guidelines used in the days leading up to the game. • Consume low-fat foods and stay away from added fat like; cheese, mayo, butter, and heavy proteins like hamburgers, sausage and pepperoni.

13. After the workout • It is important to consume a high carbohydrate food or liquid within 30 minutes after your workout to increase glycogen stores and help fuel fast recovery. • This is extremely important of you have more then one workout per day, because it enables you to get the most out of your second workout.

14. Eating Don’ts Wings, Burgers, Fries, Hot Dogs, Chicken Strips, Roast Beef, Steak, Soda, Candy, Doughnuts, Chocolate, Potato Chips, Avoid high amounts of Fat.