Hydration and Nutrition information for your player from US Lacrosse

A healthy diet and good eating habits are essential for a young athlete's development and performance.

Jackie Berning, Ph.D, a registered dietician and board certified specialist in sports dietetics who serves as a member of the US Lacrosse Sports Science & Safety Committee, notes that for athletes in season and for those engaged in daily workouts, consuming carbohydrates within 30 minutes after exercise and again after two hours can help muscles reload and rebuild by replacing glycogen up to 50% quicker. Berning cites chocolate milk as an excellent source for this energy replenishment among younger athletes.

Guidelines for fluid intake and hydration provided by Berning include 2-3 cups of fluid in pre-exercise mode (2-3 hours prior to exercise) and 1-2 cups approximately 15 minutes before exercise. She also encourages enough fluid to maintain weight during the workout, and three cups of fluid for each pound lost post exercise.

Nutrition Guidelines - The Athlete's Plate

The physical demands of practices and games are different from day to day and your diet should reflect these differences. The tips below have been designed as food guides for athletes to follow based on the physical demands of the day and season.

Nutrition Plate


Coaching Healthy Habits

While general nutrition guidelines can benefit athletes of all ages, there are some recommendations that are most applicable for younger athletes, ages 12 and under. US Lacrosse has collaborated with Coaching Healthy Habits to develop the following resources specifically for younger players.

Coaching Healthy Habits


Heat Illness & Dehydration

hydration When an athlete exercises, the body's temperature is elevated and the body sweats to cool itself down. During this process, body fluid as well as critical electrolytes are lost. If the body isn't replenished with fluids and electrolytes, dehydration may occur and increase the risk of a heat illness. Heat illness is best understood in three separate degrees of severity: heat cramps, heat exhaustion, and the most serious form, heat stroke.



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