Rehydrate  

During workouts and games, we lose water and some salt through our sweat.  By not replacing the lost fluid, we do ourselves a disservice and our bodies are

physically unable to perform at the level we want them to at the next workout. As athletes, we can expect to lose some weight in fluids.  A good rule of thumb is to drink 16-24oz (or 2-3 cups) for every pound that is lost. Water is good for those exercising for fewer than 60 minutes, while sports drinks provide some energy and electrolytes to fuel longer periods of activity.  The easiest indicator of hydration is the color of your urine.  Look like lemonade?  Keep it up, that's the color we want!  More like apple juice?  It's time to sip some fluid.

Refuel  

Our bodies need energy to function, but they also need energy to recover properly.  When we work out our muscles such as in weight lifting, we are actually breaking down our muscle with the intention of building it back.  It is during the recovery period that our amazing bodies repair and increase our muscle power.  That is why we need to refuel.  Consume a mix of carbohydrates and protein within 30 minutes of completing your workout so your body can begin strengthening for your next workout.  Not feeling hungry?  Try chocolate milk, which contains both carbs and protein and will go down easier than food.

Rest  

When we have an all-day tournament or got very little sleep the night before, our bodies have a difficult time functioning, let alone performing.  Without proper rest time, our bodies cannot recover from yesterday's workload and we end up dragging ourselves along. Maximize rest time after you refuel by getting 8-10 hours of sleep at night and allowing for proper rest time between sets, multiple games, and two-a-days.  And don't shy away from naps.  A 20-minute power nap could be all that you need to get going!