KEY TAKEAWAYS:
• High school student athletes require support from parents, guardians, coaches and trainers to achieve their full potential.
• Student athletes need fuel from food. Aim for three healthy meals throughout the day and a small snack before practices or games.
• Teenagers need eight to 10 hours of sleep to be their best, and student athletes may need even more. Make sleep a priority even when academics and sports increase.
• Hydration can fall to the wayside for many student athletes. Focus on water intake before, during and after sporting events, and try to avoid sugary or caffeinated drinks.
SUMMARY:
High school athletes have the task of balancing school and sports—and it’s not easy. Prioritizing student athlete well-being can be as simple as eating well, sleeping well and drinking well. Staying fueled with healthy meals and energizing snacks, getting a full eight to 10 hours of sleep a night and staying hydrated are all ways to prepare for the intense sports season.
As summer winds down and school starts up, student athletes fill courts, fields and locker rooms, trying to focus on performing well in the classroom and in their sport.
OhioHealth Sports Medicine manager and athletic trainer Chris Hite shares tips on how parents can help their student athletes stay on top of their game. Hite has provided athletes everything from first aid and rehabilitation for injuries to education and information on physical and mental demands.
Hite says the key to optimizing schoolwork and teamwork is simple. It comes down to three things: eat well, sleep well and drink well. But he sees firsthand that it’s easier said than done. Here’s how to break them down:
Eat Well
During the season, athletes need to consume more calories to stay fueled. That means eating at least three healthy meals throughout the day and having a sandwich, granola bar or fruit before practice.
“Kids will come to me and say they’re not feeling well, and I find out they didn’t eat breakfast and had french fries and a Coke for lunch,” says Hite. “They’re basically trying to run four miles in practice on what they had for dinner the night before.”
He adds that the calories student athletes take in need to be smart. Parents play a significant role in making that happen. “Try to avoid having soda and candy in the house,” says Hite. “Instead, stock up with proper meals that include lean protein, carbohydrates like whole grains, fruits and vegetables.”
Sleep Well
Teenagers need eight to 10 hours of sleep per night to function at their best. During sleep, the body isn’t just at rest; it’s busy rebuilding, repairing, reorganizing and regenerating. That’s why sleep is even more important for student athletes, whose bodies are working hard to recover and rebuild after tough workouts and games.
A National Collegiate Athletic Association study showed that one-third of student athletes get fewer than seven hours of sleep a night. Hite says that school, practice, late games and homework have many student athletes staying up late, then dragging themselves out of bed hours later. Shorting the body of sleep affects hormones that control stress, hunger and appetite, growth and healing and biological rhythms. Making sleep a priority can help student athletes better manage their health, stress, time and performance.
Drink Well
Staying hydrated is one of the easiest ways to take care of the body, but it’s often something student athletes have the hardest time doing.
“So many kids come in our office who are struggling with dehydration,” says Hite. “Staying hydrated affects their physical health, how they think and their attitude. Besides sleep, water is the thing we see student athletes lacking the most.”
The American Council on Exercise recommends drinking the following amount of water before, during and after exercise:
- 17-20 ounces two-three hours before exercise
- 8 ounces 20-30 minutes before or during your warm-up
- 7-10 ounces every 10-20 minutes during exercise
- At least 8 ounces within 30 minutes after exercise
Water is the best way to stay hydrated, though the calories and potassium in sports drinks may be helpful if a practice or a game lasts longer than an hour. Be aware of sports drinks that have lots of sugar or caffeine or a laundry list of added ingredients.
Frequently Asked Questions:
What should my student athlete eat before practice?
Go for a light snack one to two hours before—like a sandwich, banana or granola bar. Skip heavy meals and avoid fast food or sugary drinks that cause energy crashes.
How much sleep does a high school athlete need?
Most teenagers need eight to 10 hours of sleep per night, and student athletes may need even more to support recovery.
What are signs my student athlete might be overtraining?
Watch for persistent fatigue, declining performance, frequent illness, increased irritability or an increased injury rate. If these signs appear, talk to a coach or a sports medicine provider.
How can I help my student athlete balance school and sports?
Map out homework windows on easier days, communicate early with coaches when academic demands spike and set at least one rest day per week.
