Wow, it is hard to believe that training camp is here. The players enjoyed their vacations and now are participating in the Ravens 2-a-day workouts. Baltimore is hot and very humid during the summer. The trainers place water all over the practice fields and have fans blowing cold water on the players when the weather is really miserable. I spend a lot of time during training camp reminding the players to stay hydrated. Players also grab bottles of water and Gatorade before and after they eat to continue to hydrate. We also have lots of watermelon, oranges, jello, and popsicles to keep them hydrated when they are not able to drink enough fluids.
With the start of your 2-a-days, it is important to prevent dehydration during your practices. Boys and girls need at least 1-2 liters (1 liter = 32 ounces) of water a day to stay hydrated. If you sweat a lot during your practices, carry even more water and fluids with you.
In addition to preventing dehydration, remember to eat healthy everyday, since you are exercising Every Day! Here are some rules to follow to make sure you are eating and drinking enough to have energy for your 2-a-day practices:
- Carry 1-2 liters of water or other drinks in a cooler to practice.
- Eat breakfast at least 2 hours before your first morning practice.
- Carry 2-3 pieces or fruit everyday. The fruit could be oranges, grapefruit, canned peaches or pears and watermelon slices. Fruit provides vitamin C, potassium and vitamin A that you are not able to get from the other food groups.
- Bring sandwiches in your cooler that have quality proteins such as turkey, ham, tuna or chicken.
- Snacks that will digest easily are important so you are ready for an afternoon practice. Some easy to digest snack include pretzels, saltine crackers, and graham crackers.
Do not miss any meals if you are working out everyday. It will zap your energy. Eat healthy and practice hard!
