How much water should I drink on a daily basis?
The average person should consume between 8-12 glasses (64-96oz) of water a day.

What happens if I don't drink enough water?
Not drinking enough water, especially coupled with exercise-which causes fluid loss through sweating, will cause dehydration. Dehydration is very detrimental and dangerous to athletes because it causes: decreased physical and mental performance, increased body temperature, and increased heart rate. In some cases dehydration may cause death.

Are soft drinks and coffee good choices for athletes?
No. The carbonation in soft drinks makes it harder to gulp down enough fluids and may cause indigestion. The high sugar content of soda (and some juices) causes insulin levels in your blood to rise, which leaves you feeling sleepy and tired. Drinks containing caffeine and/or alcohol will increase fluid loss, which may contribute to dehydration.

What should I do before and during and after the game to ensure proper hydration?
According to the National Athletic Trainers Association:
- About 2 cups or 17 to 20 oz of water 2 hours before the game
- About 1 cup or 7 to 10 oz of a sports drink 20 minutes before the game.
- About 1 cup or 7 to 10 oz of a sports drink every 20 minutes during the game.
- About 20oz of fluid for every pound of mass lost after the game

The coaches will allow players a " hydration break" during the warm-up. We encourage the players to have a bottle of Gatorade on the sideline for hydration during stoppages in the game.

What is better - water or Gatorade?
Throughout the day water is better for hydration than Gatorade. But immediately before, during and after the game Gatorade is a better choice because it supplies electrolytes (minerals- which prevent muscle cramps) and energy- in the form of carbohydrates. Gatorade is also better absorbed by the body than water. However it is not advisable to drink Gatorade throughout the day, because it causes a rise in your blood insulin, which will cause your energy levels to drop. It is OK to drink Gatorade 20 min prior to game time because exercise negates the insulin response.

What should I bring to the game tomorrow?
At least 20-40oz. of water, and 30-40oz. of Gatorade.

What is the benefit of correct pre- and post-game nutrition?
Proper pre-game nutrition may increase your physical and mental performance by upwards of 20%. It may take the body up to 96 hrs. to fully recover from an intense training session or game. Proper post-game nutrition may help your body recover up to 50% faster.

What should my diet consist of?
In an endurance sport such as soccer the body derives between 60-80% of its energy from carbs, so your diet should consist mostly of carbs. Proteins and fats are also important to the body. Fat is necessary for many brain functions and is actually needed to burn fat (which is one of the many reasons why it is not advisable to go on a No-Fat diet). Protein is necessary to rebuild muscles after intense exercise. Proteins and fats also help to keep insulin levels down, so in a way proteins and fats act as an equalizer to carbs-which cause your blood insulin levels to rise. Your diet should contain about : 50-60% Carbohydrates, 20-30 Protein and 20% Fat.

What's the worst thing I could do before a game?
Not eat, and play on an empty stomach. Your muscles need fuel in order to work so playing on an empty stomach is the equivalent to a car with a near empty gas-tank running on fumes (but not for long).

What should I eat?
Starting with the day before the game, you should up your carb intake slightly and lower your protein and fat intake. Make sure the carbs come from healthy choices such as: brown or white rice, pasta (ravioli and tortellini are not good choices due to their high fat content) with red sauce, whole grain bread and fruits and vegetables. Avoid sugars and fried food. Your protein should come from lean choices such as chicken, turkey and fish.
Ideally you should eat every 2-4 hours and not eat after about 9pm.

What should I do the day of the game?
Breakfast: High carb choices such as - oatmeal, waffles or pancakes + syrup, toast etc. Add a moderate amount of protein such as .5 cup of low fat cottage cheese, or 2 eggs to balance the insulin. Go easy on the fat.

Snack: (if hungry)- fruit + a little protein such as cottage cheese, or 10-15 nuts

Pre-game meal (4 hours before game time) - rice with grilled chicken, or, turkey sandwich with carrots, or spaghetti with chicken, or, energy bar and sports drink

Pre-game snack (1.5 - 2h before game-time) - if hungry- bagel with PBJ, or fruit, or energy bar and sports drink.

30 min after the game-VERY IMPORTANT- energy drink + (optional) energy bar.

Post-game snack (1-2 hours after the game)- same as pre-game snack

Post game meal (4 hours after) the game- same pre-game meal.

Why is the pre-game meal so long before the game?
In order to allow enough time for the food to leave your stomach, before game starts. That way your body's energy will go towards playing rather then digesting food. The reason why the pre-game snack choices are OK is because they're digested more quickly than the pre-game meal choices.

What should I bring for with me one the bus?
Carb-rich energy bars such as CLIF Bar, Powerbar or Powerbar Harvest, fruit, sports drinks etc.
* Spaghetti with meat sauce
* String cheese/grapes/crackers
* Energy bar/Sports drinks