Coach's Guide to Nutrition: Hydration
June 10, 2024
Stay hydrated during exercise. Encourage athletes to take at least 2-3 sips (2-3 ounces) of water every 15 minutes.
Exercising for more than an hour? Sports drinks can help replace fluid, carbs and electrolytes.
Some athletes do not feel thirsty while they are active, so regular water breaks are important. As always, if they feel thirsty, let them grab a drink. If they feel dizzy, confused or nauseated, they should STOP and tell a coach or teammate. This may indicate they are dangerously dehydrated. Access to water should NEVER be used as a punishment.
Athletes should also look for these symptoms in teammates and remind them to hydrate when necessary. For a more individualized recommendation or for athletes with a cramping history, refer them to a Registered Dietician Nutritionist (RDN).
Dehydration Warning Signs:
- Cramping
- Nausea
- Dizziness
- Confusion
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.
Coaches Guide to Nutrition: Supplements
December 10, 2024
Did you know that dietary supplements are not regulated by the government?
Encourage your athletes to utilize food as their first option rather than a supplement.
If your athlete decides to utilize supplements, encourage them to look for supplements with a “USP Verified,” “Informed Sport,” or “NSF Certified Sport” seal.
For athletes, it’s important to note that some supplements (or ingredients in supplements) are banned. This includes some energy drinks; encourage your athletes to utilize supplements with extreme caution.
Supplements are intended to supplement or add to the diet – not act as a substitute for food. Supplements can include vitamins, minerals, amino acids, probiotics or herbs.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.