How much electrolytes does your athlete need? Sodium is the one that counts — 3 to 4 grams a day at ages 10 to 18, and 2 to 3 grams at ages 6 to 9, spread across five blocks. Potassium, magnesium and calcium matter for health, but they are not what holds fluid in. Sweat carries roughly nine times more sodium than potassium. Food first, the salt shaker second, a product only where the schedule breaks

Is your athlete already dehydrated before preseason practice even starts? For most, yes — about 76% are dehydrated in the morning and 66% stay that way all day. That costs roughly 8.3% of muscle endurance, 5.8% of power, and 5.5% of strength before the first whistle. Here's the simple fluid and sodium plan that fixes it, what to do on two-a-days, why cramping happens, and the lineman who added 90 pounds to his bench in five months.

Fading late in games. Cramping. Asleep in the car at 6 p.m. Not gaining strength no matter how hard they train. Those symptoms usually start hours earlier, with a lunch that came home uneaten — and it is almost never the food. Here is what to pack for school lunch and breakfast so it actually gets eaten, and how to fix one fuel gap at a time.

Fall season is coming. USA's #1 Fueling Expert, Dawn Weatherwax, RD, LD, ATC, CSCS, opens 8 spots this week to find the fuel gap before it costs a season.

Is your athlete already dehydrated before preseason practice even starts? For most, yes — about 76% are dehydrated in the morning and 66% stay that way all day. That costs roughly 8.3% of muscle endurance, 5.8% of power, and 5.5% of strength before the first whistle. Here's the simple fluid and sodium plan that fixes it, what to do on two-a-days, why cramping happens, and the lineman who added 90 pounds to his bench in five months.

What Do I Feed My Athlete When Why distance runners get tired and plateau — October for cross country, end of year for track. From USA's #1 Fueling Expert, Dawn Weatherwax, RD, LD, LAT, ATC, CSCS. · Sports Nutrition 2Go

What Do I Feed My Athlete When There's No Time To Eat? USA's #1 Fueling Expert, · Dawn Weatherwax, RD, LD, ATC, CSCS · Sports Nutrition 2Go

Is BODYARMOR really a sports drink—or just flavored water? Sports Dietitian Dawn Weatherwax, RD, LD, ATC, CSCS breaks down the science behind hydration, sodium, and carbohydrates so parents know what truly fuels performance. Discover how to choose the right drink, avoid hidden pitfalls, and grab Dawn’s free Hydration Guide to help your athlete stay strong, energized, and game-ready.

Prevent game-day cramps with an evidence-based hydration + sodium plan—led by Sports Dietitian Dawn Weatherwax, RD, LD, ATC, CSCS.

Stomach pain or cramping? As a Sports RD/ATC, I fix gut issues with testing, timing, and clean fuels so athletes play better—without gimmicks.

Is your athlete always tired? Discover 5 hidden causes — fuel, hydration, iron, overtraining, sleep — plus quick fixes & when to see a Sports RD

How Much Water Should Athletes Drink Before Practice? | Sports RD Tips Ages 6–18

Parents: Boost your athlete’s energy, prevent injuries & improve recovery with 4 proven nutrition habits. Free tips & tools inside!

Fuel Your Goals. Fuel Your Dreams. Food for Speed TV! Coming Soon! Food for Speed TV helps youth athletes fuel their goals and dreams. Sponsors apply by May 21, 2025. Past clients: submit your story by August 1, 2025 and tag #foodforspeedtv.

Discover smarter sports nutrition strategies to build strength, recover faster, and improve endurance after 50. Join our live Golden Fuel event — free replay included!

Fueled & Tested: This swimmer put in the work, stayed fueled, stayed healthy, and now—he’s headed to SWIM IN COLLEGE! 💦 DREAMS DO COME TRUE

From Fuel to Fast How One Week of Better Eating Broke the Plateau!

🎉 Ready to level up your game? Let’s go! 🚀 Transform your energy with my favorite snack combo that’s Dawn Weatherwax Approved™ !

Event day is the ultimate moment for athletes! It’s all about training, hard work, and mental strength. But don’t forget nutrition!

Sip Sip Hooray! The Ultimate Hydration Guide for Athletes💧Can you solve the puzzle?