Fuel Up! Hydration and Healthy Snacks for Sport

Imagine you are halfway through a football match. Your legs feel heavy, your mouth is dry, and you can't think straight. What do you think is happening to your body? Before you read on, take a moment to think about the last time you felt thirsty during exercise. Did you have a drink nearby? How did you feel once you had one?

When you exercise, your muscles work hard and your body heats up. To cool down, you sweat. Sweat is mostly water, so every time you sweat, your body loses water. If you do not replace that water, you become dehydrated — this means your body does not have enough water to work properly. Dehydration can make you feel dizzy, tired, and slow. The good news is that drinking water before, during, and after exercise keeps you feeling strong and focused. Water is almost always the best drink during sport. Sports drinks can contain a lot of added sugar, which most children doing everyday exercise do not need. Stick with water as your go-to choice. Food gives your body energy. Think of food as the fuel in a car — without it, the engine stops. But not all foods give you the same kind of energy. Healthy snacks release energy steadily, so you stay active for longer. Great snack choices before or after exercise include: • A banana — gives quick, natural energy from fruit sugar • Wholegrain crackers — release energy slowly and keep you going • A small handful of unsalted nuts — give healthy fats and protein • Carrot or cucumber sticks with hummus — packed with vitamins and a little protein • A small pot of plain yoghurt — gives protein to help muscles recover after exercise Sweets, crisps, and fizzy drinks might taste good, but they give a short burst of energy followed by a crash — meaning you feel more tired than before. They also give your body very little of what it actually needs. A simple rule: aim to drink water regularly through the day, have a light healthy snack about 30–60 minutes before exercise, and refuel with another healthy snack afterwards.