Hydration and Nutrition

HYDRATION AND NUTRITION

OhioHealth Hydration Tips

OhioHealth Snack Tips

Hydration Facts:

Over 60% of your body is water.
Water is the best option for on and off the field.
Just a 2% weight loss can cause dehydration.
Check your urine to assess your hydration status. Pale yellow is well hydrated.

Dehydration Facts:

Increases effort and heart rate.
Increases body temperature and risk of overheating.
Impairs performance.
Fatigue faster.
Dark yellow urine color.

Smart Snacking Tips:

Choose a combination of foods to keep you energized and satisfied.
Pair healthy carbohydrates and protein.
Keep fueled every three hours with a snack or meal.
Add a snack before practice and games.
Thirty to 60 minutes is ideal.
Include a beverage too, such as water, 100% juice, or low-fat milk.