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

Hydration Station

1. Before You Play (1-2 Hours Ahead)

Drink 1 to 2 big glasses of water so your body starts fully charged. Don't wait until you feel thirsty.

2. During Practice or Games (Every 15-20 Minutes)

Take quick water breaks and drink 3-4 sips each time.

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