Hydration & Nutrition Plan for 13-Year-Old Female Athletes

Denver Tournament Preparation & Competition

Pre-Tournament Preparation (5 Days Before)

Hydration Goals:

• Begin increasing daily fluid intake to 2.5-3 liters per day
• Focus on water, but include 16-20 oz of sports drinks daily to begin electrolyte loading
• Monitor urine color - aim for pale yellow throughout the day
• Avoid excessive caffeine and sugary drinks

Nutrition Focus:

• Increase carbohydrate intake to 6-8g per kg body weight daily
• Emphasize complex carbs: whole grains, fruits, vegetables, legumes
• Maintain adequate protein: 1.2-1.6g per kg body weight
• Include healthy fats: nuts, seeds, avocado, olive oil
• Prioritize iron-rich foods: lean meats, spinach, beans, fortified cereals

Tournament Days (5 Days of Competition)

Daily Hydration Schedule

Pre-Competition (2-3 hours before):

• 16-20 oz of water or diluted sports drink
• Stop major fluid intake 30-60 minutes before competition

During Competition:

• 6-8 oz every 15-20 minutes during activity
• Sports drinks containing 6-8% carbohydrates and electrolytes
• Cool fluids when possible (50-60°F)

Post-Competition:

• 150% of fluid lost through sweat
• Weigh before and after if possible - drink 24 oz per pound lost
• Include sodium-containing fluids for better retention

Evening/Recovery:

• Continue regular hydration
• Include foods with high water content: watermelon, cucumber, oranges

Tournament Day Nutrition

Pre-Competition Meal (3-4 hours before):

• Complex carbohydrates: oatmeal, whole grain toast, or pasta
• Moderate protein: eggs, yogurt, or lean meat
• Minimal fiber and fat to avoid digestive issues
• Adequate hydration

Pre-Competition Snack (30-60 minutes before):

• Easy-to-digest carbs: banana, energy bar, or sports drink
• Avoid new foods

During Competition (if events last >60 minutes):

• 30-60g carbohydrates per hour
• Sports drinks, diluted fruit juice, or sports gels
• Easy-to-digest options only

Post-Competition (within 30 minutes):

• 3:1 or 4:1 carbohydrate to protein ratio
• Chocolate milk, recovery smoothie, or sports recovery drink
• Begin replacing lost electrolytes

Tournament Meals:

• Breakfast: Whole grain cereal with milk and fruit, or eggs with toast
• Lunch: Sandwiches with lean protein, pasta salad, fruits
• Dinner: Lean protein, complex carbs, vegetables, adequate fluids
• Snacks: Fruits, yogurt, nuts, energy bars

Heat-Specific Considerations

Electrolyte Management:

• Sodium: 200-700mg per hour during competition
• Potassium: Include bananas, potatoes, sports drinks
• Magnesium: Nuts, seeds, leafy greens

Cooling Strategies:

• Cold towels on neck and wrists during breaks
• Ice vests or cooling towels if available
• Seek shade whenever possible
• Light-colored, breathable clothing

Warning Signs to Watch For:

• Dizziness or lightheadedness
• Nausea or vomiting
• Excessive fatigue
• Confusion or irritability
• Decreased performance
• Dark urine or infrequent urination

Sample Daily Menu

Breakfast:

• Oatmeal with berries and honey
• Greek yogurt
• 16 oz water
• 8 oz orange juice

Mid-Morning Snack:

• Banana with peanut butter
• 12 oz sports drink

Lunch:

• Turkey and avocado wrap
• Side salad with vegetables
• Watermelon
• 16 oz water

Pre-Competition:

• Energy bar or banana
• 8 oz sports drink

During Competition:

• Sports drink every 15-20 minutes
• Energy gel if needed (longer events)

Post-Competition:

• Chocolate milk or recovery smoothie
• 16 oz water

Dinner:

• Grilled chicken or fish
• Sweet potato or rice
• Steamed vegetables
• 16 oz water

Evening:

• Greek yogurt with fruit
• 12 oz water

Additional Tips

Sleep and Recovery:

• Aim for 9-10 hours of sleep nightly
• Cool, dark sleeping environment
• Consistent bedtime routine

Supplements (with parental/medical approval):

• Electrolyte supplements if excessive sweating
• Iron supplements if deficient (blood test recommended)
• Avoid unnecessary supplements

Food Safety:

• Keep perishable foods properly refrigerated
• Wash hands frequently
• Avoid unfamiliar foods during competition

Emergency Preparedness:

• Have oral rehydration solution available
• Know location of medical personnel
• Carry emergency contacts

Monitoring Success

Daily Checks:

• Urine color and frequency
• Energy levels and mood
• Body weight (if scale available)
• Performance indicators

Adjust as Needed:

• Increase fluids if urine is dark
• Modify foods if digestive issues occur
• Seek medical attention for heat-related symptoms

Remember: This plan should be reviewed with parents, coaches, and ideally a sports nutritionist or pediatrician, especially for any underlying health conditions or dietary restrictions.