How to hydrate and Replenish as an athlete Fuel Right, Win Big How to hydrate and Replenish as an athlete
Objectives: NFL Nutrition: Importance of hydration Timing Snacking Snack Bar https://www.youtube.com/watch?v=onv3QA6DC4Y Thoughts ??
How will hydration affect your performance? Cools the body down Keeps muscles from cramping Helps your body recover from physical and mental fatigue Breaks down nutrients Helps all body systems function properly
When? How Much? *Practices and Games* Before: about 1 water bottle Before: 1-2 hours Right before: 15 minutes During: throughout (15-20 minutes) After: immediately Before: about 1 water bottle Right before: half a water bottle During: a few big gulps (4 oz) After: 1 bottle per hour
What? Question time Intense exercise- Water/ Sports Drink/ Pedialyte Post-workout- Water/ Sports Drink Pre-workout- Water Light exercise- Water
Hydration importance IF YOU ARE DEHYDRATED, YOU WILL NOT BE ABLE TO ACHIEVE OPTIMAL PERFORMANCE
Important Signs of Dehydration: Dark colored urine Lack of sweat Dizziness Dry mouth Feeling thirsty Nausea Vomiting
Why are healthy snacks important to athletes? What to drink? Provide energy (Fuel for performance) Muscle recovery Helps manage weight Boosts mental and physical performance
When/What Should you be snacking on? Pre-workout: 1-3 hours before (carbohydrates and protein) Post-workout: within 20 minutes (Lighter option carbohydrates and protein)
Healthy snacks at Lackawanna: Is Gatorade bad? Healthy snacks at Lackawanna: Yogurt (cafe and cafeteria) Fruit (café and cafeteria) Nuts (cafeteria) Granola Bars (café)
Why is snacking important? This or That activity OR
When to snack OR
Healthy snack ideas OR
Where can I get snacks and drinks? SNACK BAR!!!! AND Q & A