cup of water
every 15 to 20
minutes.
If it’s especially hot where you
play, drink a little more.
After you
exercise:
Drink more water
to rehydrate
after you’ve been
sweating.
Sports drinks &
energy drinks
Skip the hype. Water is the
only hydration that most
girls need.
Sports drinks and vitamin
waters usually contain
ingredients that replenish
your body after a tough
workout. But they often
pack extra sugars, which
you don’t need.
Energy drinks are different
from sports drinks. Energy
drinks have caffeine or
other ingredients marketed
to “boost your energy.”
These drinks are unregu-
lated and can be dangerous
for young athletes.
Protein drinks or powders
may sound good because,
as you know, you need
protein. But experts who
study this say you’re prob-
ably getting all the protein
you need through the
foods you eat.
Chocolate milk is a popular
recovery drink with adult
athletes who do intense
forms of exercise. For girls
involved in normal prac-
tice and game situations,
though, it’s not necessary.
Stick with water, and you’ll
be made in the shade . . .
or the sun!
be prepared
Stay safe by heading to each practice and game prepared
for success. Following these safety tips can help you get the
most out of your performance and prevent injury.
Play it simple.
Remove necklaces, bracelets, earrings,
and rings before you take the field.
In many leagues, if you’re caught
wearing jewelry, even by mistake,
you’re disqualified. It’s always safer to
leave your fashion accessories at home.
Protect yourself.
You probably know if your sport calls for protective equipment such as a
helmet, mouth guard, face mask, goggles, shin guards, or other pads. This
isn’t your first rodeo, as they say. (Or in your case, maybe they say karate
match or cyclo-cross race.)
But last season’s gear doesn’t do much good if you’ve grown two inches.
At the beginning of the season, ask a parent or coach to check the fit of
every piece. If you have a growth spurt during the season, check again!
Wear all the equipment that’s required, and be sure it fits right.
Dress for success.
In cold weather, wear layers
that can be peeled off as
your body warms up. In hot
weather, light colors will
keep you cooler. Your shoes
don’t have to be the most
expensive brand in the store,
but to prevent injury, make
sure they fit well and are right
for your sport. If you’re not
sure, ask your coach.
Be sun smart.
If you play a sport outdoors, protect yourself from the sun.
Wear a hat or cap whenever you can at practice and games.
Check with your coach about the rules for game attire.
Apply sunscreen on all exposed skin—face, neck, arms,
legs, and the tops of your feet if you’ll be bare-
foot. (Use an SPF lip balm, too!) If sunscreen
bothers your eyes, apply it from the cheeks
down and keep your hat on. Don’t forget to
cover your ears and the back of your neck,
and reapply often if you’re swimming or
sweating. Read the labels, looking for a
product that offers “broad spectrum
protection” against both UVA and UVB
rays. Your sunscreen should have a Sun
Protection Factor, or SPF, of at least 30.