Power up your body with healthy snacks, smart hydration habits, and everyday energy!

Hydration Station

1. Before You Play 

Drink water regularly during the hours before practice or a game. Don't wait until you feel thirsty.

2. During Practice or Games 

Take regular water breaks and drink according to your age, activity level, the wather, and how much you sweating. 

3. After the Final Whistle

Drink another glass or two of water to help your body cool down and recover faster. 

Fueling Timeline - What to Eat & When

1. 2 to 3 Hours Before (Big Energy Meal)

Goal: High-quality carbs + moderate protein

2. 30 to 60 Minutes Before (Quick-Boost Snack)

Goal: Light, easy-to-digest carbs that won't upset your stomach

3. Within 30 Minutes After (Recovery Snacks)

Goal: Protein to rebuild tired muscles and carbs to restore energy