HEALTH, NUTRITION & DIET
WHAT’S IN YOUR HYDRATION AND FUEL KIT?
By realdari / July 22, 2026
Leslie Bonci, MPH,RDN,CSSD,LDN,FAND
Email: boncilj1@gmail.com 412-559-5974
Website: activeeatingadvice.com
IG @boncilj FB/X @lesliebonci
I have never yet met a student athlete who wants to be the weakest, slowest and runs out of gas before the end of practice or competition. Yet, if you show up to practice or events under fueled and underhydrated- you may not perform to the best of your ability. Not only it is important to drink and eat enough for performance, but also to prevent heat illness, injury and mental fatigue. Your body is always in a state of prepare or repair. TO optimize performance and recovery you should fuel and hydrate BEFORE and AFTER every practice and workout.
I always encourage my athletes to parenthesize activities by having something to eat/drink 1 hour BEFORE practice and helping the body start recovering as soon as practice/workouts/events/tournaments are over.
#FuelsofEngagement
Need to prioritize pre and post workout fueling
Skipping meals/fasting will NOT improve performance
And remember- you don’t have to eat or drink to excess before or after exercise. The goal is 20 ounces of fluid 1 hour before so you could do a DARI MOOV plus a small cup of water before or after lifting and if you are choosing something before cross country, football, baseball, softball, soccer, field hockey, lacrosse, ice hockey, add a piece of fruit or a granola bar to optimize your carbohydrate. And how cool is this- milk is a better re-hydrator post exercise than water or juice- so that bottle of DARI MOOV not only helps your muscles to repair and replete but also rehydration optimization.
Start your workouts well hydrated. Urine should be light in color and higher in volume BEFORE you start to exercise. Choose fluid as well as liquid containing foods (fruits, vegetables, soups, smoothies) before practice, events or the weight room. Hydration NEVER takes a vacation. Being well hydrated will improve strength, speed and stamina. Caffeine does not dehydrate but can overstimulate.
Adding electrolytes may be the right decision along with optimal hydration to prevent cramping. Sports drinks, electrolyte packets, adding salt to food or eating salty foods such as pickles, Soy sauce, and broth can be helpful. DARI MOOV contains sodium, potassium and calcium to help you #feedtheneedtosucceed
REPLACE WHAT YOU LOSE. For every pound of fluid you lose during practice/workouts- replace with a bottle of water or sport drink. If you lose 5 pounds during practice, you will need to drink around 5 bottles. Aim for 1-2 bottles per hour after practice. Fluid replacement POST-exercise is in ADDITION TO your daily fluid needs
THINK YOUR DRINK! You need to drink enough and #scorewithyourpour Water, milk, juice, even tea and coffee and sometimes sports drinks can be helpful.
How you drink may make your performance soar or stink. Chugging water in an attempt to hydrate is not productive. The body can only absorb a maximum of 1 quart (32 oz) per hour in a hot and humid environment. Hydrate smarter, not harder, by drinking a max of 4-8 good sized gulps of water or sports drink every 20 minutes.
Food is only great if you eat what is on your plate! Choose foods you like as a part of your performance plate. Be selective but not neglectful when it comes to food choices. Do make an effort to include protein, produce and some carbs at every meal you eat.
No need for elimination without justification. Cannot focus solely on what you won’t eat.
IF YOU SKIP YOUR PERFORMANCE MAY SLIP. Skipping meals can hinder your performance and progress in changing your body composition. Aim to be consistent with the number of meals and snacks you choose daily. Food is fuel for performance; don’t let yourself run on empty.
START OFF STRONG. Breakfast is a chance to refuel, replenish and rehydrate so your body does not have to play catch up. Do make sure to put protein, produce and carbs on your plate. If you are too tired to chew, a smoothie may be a great choice for you.
Create a #winningplate with half of your plate as produce (fruits and vegetables), ¼ as protein (meat, poultry, fish/shellfish, dairy, eggs, plant-based protein) and ¼ as carbs (rice, pasta, quinoa, potato, bread, cereal) A performance plate delivers on quality, quantity and consistency to help you maximize strength, speed, stamina and recovery.
CARBS ARE NOT THE ENEMY! Carbs from fruits, pasta, rice, potatoes, bread, corn provide the fuel your body needs for practice and workouts. If you eliminate the carbs from your plate, you may find yourself slower, weaker and more fatigued. Plus, too few carbs force your body to use lean mass as a fuel source during exercise. So just say no to too low when it comes to carbohydrates.
When it comes to protein, more is not always better. Not just how much protein you eat but HOW you eat it. Protein as part of every meal both from animal foods: dairy, eggs, poultry, meat, fish/seafood as well as plants: bens, grains, veggies, nuts/seeds, soy foods. Protein powders are NOT the same as eating foods with protein.
FAT IS ALL THAT
Fat is an important fuel for exercise. Foods such as full fat dairy, nuts and nut butters, seeds, avocado, oils, salad dressings/mayonnaise should be included not excluded
SUPPLEMENT SAVVY: When it comes to supplements, just because you can buy it does not mean you have to try it. Supplements are a complement to NOT a replacement for food
RESPECT DON’T NEGLECT YOU BODY
Enough sleep
POSITIVE BODY TALK- #YesYouCan
Treat your body right!
Get your sports nutrition info from those that do know. When it comes to nutrition, there is a lot of misinformation which may do more to detract then enhance your sports performance. Working with a sports dietitian can help you strategize, and individualize to realize your goals within your budget, energy needs and culinary ability.