1. How to hydrate and Replenish as an athlete
Fuel Right, Win Big
How to hydrate and Replenish as an athlete

2. Objectives: NFL Nutrition:
Importance of hydration
Timing
Snacking
Snack Bar
Thoughts ??

3. 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

4. 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

5. What? Question time Intense exercise- Water/ Sports Drink/ Pedialyte
Post-workout- Water/ Sports Drink
Pre-workout- Water
Light exercise- Water

6. Hydration importance
IF YOU ARE DEHYDRATED, YOU WILL NOT BE ABLE TO ACHIEVE OPTIMAL PERFORMANCE

7. Important Signs of Dehydration:
Dark colored urine
Lack of sweat
Dizziness
Dry mouth
Feeling thirsty
Nausea
Vomiting

8. 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

9. 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)

10. Healthy snacks at Lackawanna:
Is Gatorade bad?
Healthy snacks at Lackawanna:
Yogurt (cafe and cafeteria)
Fruit (café and cafeteria)
Nuts (cafeteria)
Granola Bars (café)

11. Why is snacking important?
This or That activity OR

12. When to snack OR

13. Healthy snack ideas OR

14. Where can I get snacks and drinks?
SNACK BAR!!!!
AND
Q & A