Before exercising, urine should be light and plentiful. Before playing or lifting, drink fluids and eat fruits, vegetables, soups, and smoothies.

Sodium, potassium, and calcium electrolytes can help prevent cramping.

Replace every pound of fluid lost during practise or workouts with water or a sports drink. A 20- to 24-ounce bottle is typical.

How you drink affects your performance. Not hydrating by guzzling water. In hot, humid weather, the body can only absorb one quart per hour.

Alcohol can cause fluid, muscle, sleep, and athletic performance loss. Drink wisely when, what, and how much.

Your performance plate should include foods you enjoy. Try to eat protein, produce, and carbs at every meal.

Missing meals hinders performance and body composition changes. Consistently choose meals and snacks.

Your morning meal helps your body refuel, replenish, and rehydrate. Again, include protein, veggies, and carbs.