By Trina Radcliffe, Manager, Female Development at Hockey Canada /
Hockey season is upon us and everyone can use a little reminder as to what needs to be done to ensure we are preparing ourselves physically for a season full of demanding practices and high-energy games. Some of us may have quenched our summertime thirst with sugar-filled drinks such as Slurpies, sports drinks and other flavoursome refreshments but now it’s time to get back on track and fuel your body with the necessary energy and fluids required to get you through the hockey season.
Water, water, water! It is easily accessible and vital to maintaining successful training habits.
However, drinking water seems to be the one thing that most young athletes forget to focus on. Whether you are at home, at school or at the rink, it is important that you are drinking plenty of water each and every day.
Why drink water?
When we are physically active, we sweat and when we sweat we are losing water and electrolytes (sodium and potassium). It is important that you are drinking proper fluids to replace everything that you sweat out. During practices and games, it is essential that you have your own (not shared) water bottle on the bench. Each time you have a break in practice, or as the coach goes to the board, you should have the opportunity to hydrate. In games, you should have at least one good drink of water between every shift.
Tips for making the experience of drinking water more enjoyable:
1) Find a durable 500 ml to 750 ml water bottle that you can decorate and make your own.
2) Carry your water bottle with you to school and drink a minimum three bottles of water with you at school.
3) If water is too boring for you, pack some sliced lemons or limes to add to your water.
4) At practice, if you prefer drinking a sports drink, mix it with your water so that you are still replacing the electrolytes but focusing more on hydrating with less sugar.
5) After practices and games, chocolate milk is a great recovery drink because it has the necessary proteins and carbohydrates to refuel your tired muscles. Remember to also refill your water bottle before you leave the rink for the ride home.
Energy food for practices and games
Unfortunately, when we go to the arena, our options for finding healthy snacks and meals can be quite limited. However, in the busy, fast-paced world of minor sport, convenience is an appealing option. Although our time and finances may be at a minimum, we do still have options for ensuring healthy alternatives to the ever-delicious rink burger:
1) Athletes and parents work together on building a weekly meal plan
2) Prepare a cooler or snack bag before practices, games and tournaments
- sandwiches/wraps/pitas
- sliced vegetables and fruits
- granola bars
- cheese and crackers
- 100 per cent fruit juice
- bottles of water
3) When preparing a lunch is not a possibility, choose a healthier option at a restaurant
4) If your home arena is one with very few or no healthy options, talk with your local group and see what can be done to ensure that athletes have the proper meal options to fuel their body for the hockey season. |