🥗 Fuel · 3 min read
Hydration: The Easiest Performance Boost
By the time a player feels thirsty, performance has already dropped. Studies on young athletes consistently show that even mild dehydration hurts speed, decision-making, and mood. The fix costs nothing.
The simple schedule
- ✓Morning of a session: a full glass of water with breakfast
- ✓2 hours before: 1-2 cups of water
- ✓During: a few gulps every break, don't wait for thirst
- ✓After: drink until pee runs light yellow
Water or sports drink?
Water wins for sessions under an hour, which is most of ours. Sports drinks earn their place only for long tournament days or intense back-to-back games in heat, and even then, half-strength (diluted with water) is plenty for kids.
Burbank heat rule
Outdoor courts in the Valley get hot. On heat days, add a cup of water per hour beyond the schedule above, find shade during breaks, and tell a coach immediately about headache or dizziness. We watch for it too.
General information for sports families, not medical or dietary advice. For anything specific to your child, talk to your pediatrician.
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The Post-Game Window: Eating to Recover
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The Everyday Athlete's Plate
No supplements, no complicated macros. How a growing player's normal week of eating should look.