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SF 0019: Practice Hydration…So Important!

Practice Hydration…So Important!


Get our 3 part series on Recovery…just click here!


The Question:

What should my athlete be drinking during practice?

The Answer:

All right! Welcome back to the Stay Fueled Podcast! My name is Dr. Joshua Eldridge, the founder of Stay Fueled. We’re up to Episode 19. Episode 19; very exciting! Today, we have a question from Andrea. “What should my athlete be drinking during practice?”

Andrea, that’s a rock star question because practice hydration is critically important for athletes. Now, what most studies say is that mature athletes need 16 fluid ounces of hydration every hour during practice. That’s a lot of fluid, but they just continually drink. Your athlete needs to make sure that they have a water bottle at practice.

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SF 0017: Energy Drinks….Good or Bad?

Energy Drinks….Good or Bad?

Get our 3 part series on Recovery…just click here!


The Question:

My athlete really likes energy drinks. Is this OK for them to have?

The Answer:

Hey there! Welcome back to the Stay Fueled Podcast! My name is Dr. Joshua Eldridge, the founder of Stay Fueled, and we are up to Episode #17. That’s amazing! We’ve already done 17 episodes with our podcast for Stay Fueled, and I’m excited to be here for you. Today’s question from our parent comes from Robyn. And what Robyn says is “My athlete really likes energy drinks. Is this okay for them to have?”

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Hydration Is Important for Athletes

How important in hydration for athletes?

I wouldn’t let an athlete participate in sports if they weren’t adequately hydrated. It’s just too dangerous.

Why invest time, money, and emotions into a sport for your athlete and then let them get injured for something as simple as hydration?

A dehydrated athlete loses eye control, mental control and physical control! We want you to protect your athlete, and it’s not as hard as you think.

Get your athlete a bottle they like to carry around, and make carrying the bottle around a habit.

So here’s an easy plan to help them get the hydration they need. For adults and older kids, we want them to have 4-5 gulps every hour their not in practice. Each gulp equals approximately 1 ounce. For skeletal immature athletes that are smaller, we’ll do 3-4 gulps every hour outside of practice.

During practice, for adults and older kids, it’s critical that they have 16 fluid ounces every hour of activity. The equals one regular water bottle. For our younger athletes, well do 12 fluid ounces every hour.

These are estimates and there are some exact calculations you can do, but we wanted to make this practical for you and your athletes.

Along with this increase in fluid intake, we want to make sure there are plenty of solids in their body. This is one of the reasons we suggest having 3 meals and 3 snacks every day. It gives the body what it needs to properly utilize the water you put into your body.

If you want to give your family amazing nutrition and give your athlete everything they need to be successful in school and sports, you need to get started with Stay Fueled today! Click here to find out exactly what’s included in Stay Fueled..

Nutrition Trouble Shooting Guide for Young Athletes, Part 2

Here is our second installment of our troubleshooting guide.  Here’s what’s inside:

  • What if I feel hungry in the middle of the night?
  • What if I get a headache?
  • Is it ok to drink juice on this plan?
  • What should I eat when I feel sore?

What if I feel hungry in the middle of the night?

Interrupted sleep prevents the muscles from repairing. Athletes should not wake up during the night feeling hungry. This is a red flag that they are not getting enough nutrients during the day. To prevent the midnight munchies, the athlete will need to eat more at dinner time or add a late-night snack right before bed. This should help curb the appetite of your athlete at night.

What if I get a headache?

The most common reason for head ache in athletes is being under hydrated. If you feel a headache coming on, drink a full glass of water and have a couple crackers or light carbohydrate snack. The carbohydrates help the water “stick” in your muscles where is can be used. Make sure to increase your water intake consistently over the next 24 hours to keep it at bay. Frequent headaches are a signal you probably need to concentrate on your hydration more regularly and if they continue despite your increase of liquids, seek help from your primary care physician immediately.

Is it ok to drink juice on this plan?

100% natural juice is a fine addition to an athlete’s diet for several reasons:

•Great source of antioxidants
•High in Vitamin C, which aids in tendon/muscle recovery
•Encourages athletes to drink more fluids because it tastes great!

Deeply colored juices tend to be higher in antioxidants so try choosing berry, grape, or cranberry juices most often.  Apple and Orange juices are great juice choices as well.

A reasonable serving of Juice for an athlete is ½-1 cup with a meal or snack.

Athletes should concentrate on their water intake as well. Too much juice when an athlete should be drinking water can also be of concern. Try to get most of your liquid from water, but supplement it daily with a great juice selection to get the above benefits.

What should I eat when I feel sore?

If you are sore, it probably means you had a great workout recently! The best way to help the muscles get back to normal is to drink up to stay hydrated and remember to eat your protein. Peanut butter, eggs, nuts, fish, and steak are great sources of protein. When the muscles have the water and building blocks they need, they are able to repair very quickly.

Along with that, compression can help eliminate soreness, or even keep it from happening in the first place. Try this solution we link to. We’ve used these and have found them an incredible resource for athletes that like to push it to the max! Click here to find out more:  Compression clothing for athletes

So, once again, thank you for checking out our troubleshooting guide. If you have any questions, please make sure to contact us at