Hydration and Cramping

Key Points

• 30g of carbohydrates + banana
• 1/4 cup of dried fruit
• 2 cups of grapes
• 4 blocks of Clif Bloks
• 1 package of sports jellybeans
• Less than an hour of play, no carbohydrates but do add 200g of sodium per 20oz
• More than one hour, 30-60g carbohydrates
• 15 min before - 8-16oz fluid
• 2 hours before game - 16-24oz ounces fluid
• Add 1/8 of tsp of salt to 20oz coconut water
• If you don’t like sports drinks, you can have low fiber, low fat carbs
• Rehydrate every pound lost with 24oz fluid