Coaches Guide to Nutrition: Hydration
May 27, 2025
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: Exercise Fueling
September 16, 2025
Fueling your body is just as important as training your skills when it comes to athletic performance.
Eating every 3–4 hours — including three balanced meals and three strategic snacks — helps keep your muscles energized, your focus sharp, and your mood steady throughout the day.
This consistent fueling not only supports performance on the field but also helps you succeed in the classroom.
Snacks play a key role, especially before and after workouts.
Knowing what to eat — and when — can boost performance, speed up recovery, and keep energy levels high.
In this edition (above), we’ll cover smart snack choices, pre- and post-exercise fueling tips, and strategies to stay prepared throughout the day.
Just like packing your gym bag, planning your food ahead of time is essential for success!
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.