FOOD · HYDRATION · RECOVERY
Choose your day. Make a food and hydration plan.
MAKE IT PRACTICAL
Choose foods you tolerate. Follow your allergy plan and team food rules. Ticks stay in this browser.
FAMILIAR FOOD WORKS
WATER FIRST
Bring a refillable bottle and know where to refill. Water usually suits shorter or lighter activity. Prolonged vigorous exercise or heavy sweating in heat may call for a sports drink; a long day watching and waiting at the ground alone does not.
Energy drinks are unsuitable for children and teens. Discuss individual fluid needs with a qualified professional when needed.
LONG DAYS OUTDOORS
Use a cooler and ice packs for perishables. Keep cold food at 40°F / 4°C or below. Discard perishables left unrefrigerated for more than two hours, or one hour when it is above 90°F / 32°C.
FDA outdoor food safety →EVERYDAY FOUNDATION
Include a carbohydrate food for energy, a protein food for growth and repair, and fruit or vegetables. Include sources of dietary fat, such as olive oil, avocado, or nuts and seeds when allergy safe. Include regular calcium sources such as dairy or appropriate fortified alternatives.
Use the foods your family enjoys. Beans, lentils, chickpeas and tofu offer useful vegetarian options. Vegan diets need deliberate planning, including vitamin B12; a pediatrician or registered dietitian can help.
FOOD FIRST
Most young athletes can meet their needs through varied meals and snacks. Discuss sports supplements with a pediatrician or registered dietitian before using them.
Food supports growth, learning, recovery and sport. It does not have to be earned through exercise.
Reviewed October 29, 2026. General education for young players and families. A pediatrician or registered dietitian can help with individual needs, allergies or concerns about growth, fatigue or eating.
