All middle school student-athletes should drink at least 8 ounces of water per day for every year of age to ensure that they are properly hydrated. For example, an 11-year old should drink at least 88 ounces of water each day. This doesn’t just apply to practice day, but throughout the week and minimally the day(s) before practice starts and after completed. The more hydrated you are before practice, the less likely you are to become dehydrated during practice. Students should also bring sufficient water with them to each practice, either in water bottles stored on their bike, jersey pockets, or backpack, or with a hydration backpack like a Camelbak.
Eating right is equally as important as hydration, especially for endurance. Healthy meals throughout the day, including either that or a snack shortly before practice, is ideal. Supplemental nutrition such as energy chews, gels, and/or honey packets can also be taken closer to practice start or during practice.