Homemade Sports Drink
1 cup of water
1/4 cup of any flavored juice
pinch of salt

Little athletes need to drink plenty of fluids before, during and after exercise to help with performance an concentration.

Sports drinks can help restore electrolytes and energy after exercising in the hot summer heat or participating in activities that are longer than 90 minutes. Children in recreational activities and sports DO NOT need the extra sugar from a sports drink. Water or a homemade sports drink will provide the hydration needed during or after exercise.

Good nutrition for little athletes helps:

• prevent injuries
• improve performance
• improves strength and endurance
• feel more energetic and less tired

Before activities

• 3-4 hours prior
  • eat a full meal including whole grains, protein and vegetables to prevent upset stomach and have extended energy for the activity
• 1-2 hours prior
  • have a small snack to allow for digestion and provide quick energy to perform your best

During activities

• if longer than 60 minutes, it is recommended to have an easy to digest small snack
  • small piece of fruit, apple sauce, a couple of energy bites (see recipe )

After activities

• have a snack with carbohydrates and protein 30 minutes after to help restore energy and repair muscles
• try a smoothie, nuts or nut butter and fruit, yogurt and granola, crackers and canned tuna

Nutrition Services Team 204-856-2055