When it’s time to practice or play, you’ll get energy from the foods you’ve been eating all week. But it’s still a good idea to eat well on that day. If you’re going to eat a meal, have it 1 1/2 to 3 hours before practice or game time. If you have a full stomach, your body will need to spend energy digesting food, leaving less for you to use in your game or practice.

But you don’t want to be hungry either. Bring a snack, especially for long practices, competitions, or all-day events. Half a sandwich, fresh or dried fruit, or a small handful of nuts are all good snacks. Sports bars, or energy bars, are convenient, but they aren’t necessary for athletes. You can get the same energy from healthy foods.

Avoid sugary stuff like sodas or candy bars right before you practice or compete. You might get a little energy boost, but it will fade fast leaving you feeling drained. But eating and drinking the right stuff will help you play your best. Now, go out there and have a great season!

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You’ve probably seen athletes drinking water when there is a break in the action. That’s because athletes need water before, during, and after exercise. When people sweat, they lose water through their skin. Sweating cools the body down, but if you lose too much water this way, you could get dehydrated.

If you get dehydrated you won’t feel well or perform well. Serious dehydration can make you sick enough that you’d need to go to the emergency department for treatment.

Drinking before, during, and after exercising (or an event) is the best way to stay hydrated. Don’t wait until you’re thirsty. Water is the best choice. Fruit juice mixed with water is another refreshing drink. But avoid soda, especially caffeinated ones.

A sports drink is OK once in a while, but remember that these drinks have a lot of sugar and calories. Water is still the best drink for your body and it contains no calories.

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