September 29, 2025 by Ella Smullen (‘26)
Being a student athlete in high school can be extremely beneficial, as it can lead to many athletic opportunities in the future, which could set you up for the rest of your life. As a student athlete, it’s important to know how to stay healthy when you are off the field. Nutrition and hydration are some of the most important factors that are often overlooked when looking to improve performance.
Most people know that when you exercise, your body temperature rises, and feedback mechanisms are triggered in an attempt to cool down your body. Sweating is a negative feedback mechanism that essentially uses the fluids in your body to cool down. Restoring these fluids helps to maintain your muscle function and prevents a decrease in physical performance. While sweating is a good thing in physical activities, a loss of sweat equal to just 2% of body weight can cause noticeable decreases in performance. Dehydration is known to cause a reduction in blood volume, increased core temperature, and increased glycogen use, leading to muscle fatigue. Athletes often don’t make hydration a priority. This vital factor will set you apart from your competitors, giving you a slight but significant edge.
When your body is exercising, whether it be a light run or a more intense workout, half the energy is resulting from glycogen, while the rest derives from glucose in the blood and fatty acids. This is the reason carbohydrates are so important to include in an athlete’s diet. These carbohydrates (glucose/glycogen) will be the primary fuel source as exercise increases. Research shows athletes who consume a low-carbohydrate diet perform poorly when compared to those who consume a healthy amount of carbs. Approximately 60-70 percent of total calories should come from carbohydrates, 10-15% from protein, and 20-30% from fat. Healthily tracking the food you eat can help you to fuel your body properly and ensure you are reaching your goals. Small things like this can bring you from being a good athlete to an amazing one. If you’ve ever thought you were at a standstill improving your athletic abilities it may be because you haven’t thought enough about nutrition. There are many small things that can be done to improve your skills and become more fit, but being aware of your hydration and nourishment is one of the easiest and most important.
The Effects of Hydration on Athletic Performance – SportsCardiologyBC
Nutrients and physical performance – Mayo Clinic Health System