Hydration & Nutrients

...and Sports & Nutrition

Importance of Hydration & Nutrients

Nothing is more important than water to stay hydrated, but your body also needs the nutrients from liquid sources such as milk, smoothies, sports drinks and chocolate milk. Athletes who develop a methodical method of staying hydrated have better recovery and higher energy levels.

Getting the Right Hydration & Nutrients at the Right Time

Recover & Refuel recommends the following drinks to help you prepare for your next match.


Whether it be in a tall glass or in your cereal bowl, milk is a great source for hydration and energy. Milk is also loaded vitamins, minerals and electrolytes for a great post-game drink to help recover & refuel and there are many different milk products to choose from. If you’re worried about an upset stomach, just be sure to give yourself enough time before your game.

Chocolate Milk

Chocolate Milk, as compared to plain milk, water, or most sports drinks, has twice the carbohydrate and protein content, perfect for replenishing your muscles after your match. Drinking Chocolate Milk is also a great way to stay hydrated thanks to its high-water content. It’s extremely important that you consume this wonder drink within the first 30 minutes of the conclusion of your match.


It’s very important to drink the right type of smoothie. It’s tempting and convenient to go to the local smoothie shop and order a fruit smoothie which, at times, can be extremely high in sugar. Instead, trying making your own smoothies at home so you have full control of the contents including fresh vegetables and fruit. The perfect breakfast before an early game.


Water transports nutrients throughout your body to give you the energy you need to play at your optimal level. And, every athlete knows it’s important to stay hydrated during the game, but it’s equally important to be hydrated before the match as well. That is why it’s recommended that you start the hydration process early. For example, drink 17 to 20 ounces of water 2 to 3 hours before your match.

Sports Drink

Sports Drinks have gotten a bad rap over the years, mainly due to the high sugar content. However, an active athlete should have no problem burning this off quickly. The pro of fueling up and replenishing your body’s depleted electrolytes outweighs the sugar content con. A sports drink is also a great post-match replenishing alternative to milk products for those who are lactose intolerant.


Fifty percent water. Fifty percent sports drink. Adding water to your sports drink is an ideal way to get the carbohydrates and electrolytes that your body needs without all the sugar. Fill a two liter bottle half way with water, close the top, tilt it on its side and freeze it overnight. Just prior to your game, fill the remaining portion with sports drink. You’ll have a nice, cold, tasty energy source.