a. Great snacks to eat as a pre-workout snack, during a break on a long workout, and within 30 minutes post exercise to replenish glycogen levels: Cliff bars, Goo (energy gels), Luna bars, Power bars, Gatorade bars, bananas, apples, oranges, peanut butter & jelly sandwiches:
b. Minimum of 2500 calories per day for maintenance of body. May need 3000 – 5000 calories.
c. Must have adequate protein intake. Typical meal: 30% protein, 20% fat, 50% carbs. No athlete should be on a low-carb diet.
d. Meal ideas:
Breakfast one hour prior to practice: cereal & fruit; peanut butter & jelly sandwich & banana; eggs, whole grain toast with honey and peanut butter; oj and water;
lunch: sandwich with turkey and cheese, fruit; spinach salad with boiled eggs or grilled chicken, garbanzo beans, strawberries, avocado, feta cheese, milk, water
dinner: grilled chicken, pasta or rice, salad, fruit, water
snacks: suggested energy bars up to several times per day, energy bars, PB&J, fruit, bagels with peanut butter and honey; hummus and crackers
e. Athletes must eat every meal. Skipping meals prior to practice even early morning practices is unacceptable. Not eating makes an athlete more susceptible to the heat and dehydration.
f. Athletes need to be responsible for hydrating and eating while not at practice. Bring energy bars and sports drinks for consumption before, between, and after practices.

Important to replenish electrolytes especially SALT to prevent heat cramps and onset of dehydration. Electrolytes in sports drinks help facilitate water absorption. Carbohydrates in sports drinks provide muscles with energy. Wear a Camelbak Hydration pack to school and between two-a-days or bring a water bottle to facilitate hydration. Polar Bottles are insulated keeping the drink cool so the athlete will drink. Recommend G2. Do not drink soda or artificial fruit juice.
a. 1 to 2 hours before exercise drink 17 to 20 oz. of water, Powerade, Gatorade, or G2
b. 10 to 20 minutes before exercise drink another 7 to 10 oz of water, Powerade, Gatorade or G2
c. during exercise every 10 to 20 minutes drink at least 7 to 10 oz of water, Powerade, Gatorade or G2; Every 45 to 60 minutes intake some form of electrolytes through Gatorade or Goo type products.
c. after exercise drink 16 to 24 oz of Powerade, Gatorade, G2, or Pedialyte per pound of weight loss – weigh yourself before a practice and then after. May drink a product like Pure Sport that contains protein.

a. Dark urine the color of apple juice instead of pale yellow.
b. Dizziness, thirst, irritability, headache, weakness, cramps nausea, decreased performance.
c. Dehydration of just 1%-2% of body weight (only 1.5 to 3 lbs. For a 150 lb. Athlete) can negatively affect performance.
d. Dehydration of greater than 3% of body weight increases an athlete’s risk of heat illness (heat cramps, heat exhaustion, heat stroke. We will monitor the athlete’s weight between practices. Anyone who does not regain sufficient weight will be held from practice.
e. Thirst is not an indicator of fluid needs. By the time an athlete feels thirsty dehydration is already occurring. As a result, many athletes come to practice already dehydrated.

a. Change socks immediately after practice. Wear flip flops after practice. Wear moisture wicking socks. All of this will help prevent athlete’s foot and blisters. Take care of your feet. Let them dry out.
b. Moisture wicking shirts and shorts: dry weave. NO COTTON!!!! Helps prevent heat illness by wicking the sweat away from a runner’s body allowing the athlete to cool down more efficiently.

Discontinue any Creatine use. The product may cause dehydration. Inform us if you are currently or have recently utilized Creatine.
Check all supplements, OTC & prescription medication side effects to ensure the medication does not make the athlete more susceptible to heat illness. For example: Please inform us if your athlete takes Accutane particularly if he has recently started taking the medication.
Remove helmets periodically.

Heat Syncope: dizzy, light headed. Rehydrate and cool down athlete.

Heat Cramps – painful contractions of muscles often calf and hamstring. Fluid and electrolyte replacement, massage.

Heat Exhaustion – dizzy, rapid pulse, severe fatigue, weakness, headache, profuse sweating, nausea, vomiting and pale, flushed, cool, clammy skin. Possible elevated body temperature. Rehydrate with Gatorade, G2, pedialyte or water. Remove excess clothing. Cool the body with ice & cold towels on the back of the neck, armpits, and wrists. Move to shaded, cool area. Elevate feet to help return blood flow to head. Monitor.

Heat Stroke – Medical emergency resulting from a failure of the body’s thermoregulatory mechanism to dissipate the heat produced by the body. Hot, dry skin; confusion/disorientation, headache, nausea, vomiting, incoherent speech, unsteady gait, dangerously high body temperature. The pulse is rapid and full but progresses to rapid and weak as the body begins to collapse. Can advance to coma. Call EMS and immediately lower the body temperature via an ice bath, rehydrate, remove excess clothing, and move to cool area.