Fueling and Hydration Game Plan

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The Fueling and Hydration Game Plan presented below was developed by Leslie Bonci, certified specialists of sports dietetics who has worked with the Pittsburg Steelers, Pittsburg Penguins, Pittsburg Pirates, Milwaukee Brewers, Washington Nationals, Toronto Blue Jays, University of Pittsburg, The University of Texas at Austin and the USOC. Get started on the plan today. It will help you improve not only your level of hydration, but it can also help you make a smoother transition from your off-season workout diet to your spring training and in-season diet.

The Plan

  1. Drink 16 to 20 ounces of water when you wake up each morning.
  2. Eat something within one hour of waking up, such as a bowl of cereal, yogurt and fruit, or a peanut butter sandwich, and have 16 to 20 ounces of water, juice or milk.
  3. Eat again within four hours, such as a piece of fruit and some cheese, two handfuls of trail mix, or a sandwich and fruit, and have 16-20 ounces of fluid.
  4. Eat something one hour before any activity and again within 15 min after activity.
  5. If you are a salty sweater, choose sports drinks when you workout and play, add salt to your foods, and eat salty foods such as pickle, pretzels and crackers.
  6. Eat dinner and include some kind of protein such as chicken, fish, meat or veggie burgers; a starch of some kind such as rice, pasta or potato; and fruit and vegetables. Have 16-20 ounces of fluid with dinner.
  7. If you are going to be up late or have an early-morning workout, practice or tee time, eat something before you go to bed, such as a smoothie, yogurt or bowl of cereal.


Leslie Bonci, MPH, RD, LDN, CSSD is a Sports Dietitian who has worked with numerous professional, collegiate and Olympic teams. For more information on sports nutrition, please see her book, Bonci, Leslie. Sport Nutrition for Coaches, Human Kinetics, 2009



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