Medically Reviewed by W. Nathaniel Gasque, MD

Drinking enough water and healthy eating is important every day, but especially when sports are part of your routine. McLeod Orthopaedics Seacoast sports medicine physician Dr. Nathan Gasque answers some common questions about sports hydration and nutrition for athletes who need maximum health for maximum performance.

Why is it so crucial to stay hydrated as an athlete?

It is important to stay hydrated during athletic activities. We have to think from a medical standpoint as far as concerns, and with that comes heat-associated illnesses, whether that is simply cramps, syncope, or passing out. That can also be associated with heat exhaustion or more severely, heat strokes, which can be very dangerous and life-threatening.

How should athletes prepare in the off-season for upcoming sports?

Many times, kids finish their summer break, and they really have not been participating in athletics for several months. Then when the athletic season begins, they’re often expected to perform at a hundred percent in the lingering summer heat. So it’s really important that they get in some workouts a few weeks ahead of practice and some light drills and conditioning on their own so they’re prepared for what is expected of them when the season starts.

When considering nutrition for athletes, what are the best food choices to fuel an athlete’s body?

Proteins, carbohydrates, and fats are all going to be very essential for an athlete. Proteins are going to help them with strength, endurance and power as well as muscle repair. Whether athletes choose to eat chicken, fish, or high-nutrition vegetables like broccoli – these are going to be excellent options for fuel. These are the main energy sources, before and after athletic events. Athletes should also try to avoid fast food; focus on the basics, try to keep it lean and fresh, and avoid processed foods.

Who can help an athlete with their nutrition?

As an athlete, you should be getting plenty of water and hydration in, and making sure you talk to adults and get help if you have questions, either seeking out your trainer or talking to a doctor. Continuously see what works best for you and your body. It is a long process to nail down exactly which foods are the best fuel for you, but as long as you work on it step by step, we’re moving in the right direction.

To learn more about how to properly fuel your athlete, speak with a sports medicine specialist near you.