5 Hidden Reasons Athletes Stay Tired (and What You Can Do About It)

Book a 30-min Athlete Fatigue Check

Is your athlete tired all the time? In this 30-minute session we’ll cover the 5 common causes (fuel, hydration, iron, over training, sleep), identify red flags, and outline next steps. If labs or scans are needed, I’ll guide you on exactly what to ask for. Don’t guess — fatigue is solvable with the right plan

💤 5 Hidden Reasons Athletes Stay Tired (and What You Can Do About It)

Ever hear this at home?“Mom, I’m exhausted.”“Dad, I can’t keep up at practice.”Or maybe you’ve seen your athlete dragging, moody, or battling one injury after another.

👉 You’re not alone. Fatigue is one of the top issues I hear from athletes and parents every single week. And here’s the kicker — it usually comes down to just five hidden causes. The good news? Every one of them is manageable once you know what to look for.

1️⃣ Fuel — The Energy Gap

The Issue: 76% of athletes don’t eat enough to match their training.If your athlete skips meals, eats fewer than five times a day, takes tiny portions, or always says “I’m full,” they may be under-fueling.

⚠️ Why it matters: Under-fueling doesn’t just make them tired. It slows recovery, stunts growth, and raises injury risk.

💡 What to do: Aim for 5+ eating times daily with lean protein, healthy fat, complex carbs, fruit, and veggies.

📊 Advanced step: Metabolism testing shows exactly how many calories your athlete burns, so fueling can be matched to demand.

2️⃣ Hydration — The Overlooked Factor

The Issue: 76% of athletes wake up already dehydrated, and 66% stay that way all day. Even 1% dehydration lowers reaction time and energy.

🚩 Red Flags: Dark urine, cramps, headaches, dragging late in practice.

💡 What to do: Half body weight in ounces daily + 10–20 oz every training hour. Include 3–4 g sodium/day, spread across meals.

📊 When to act: If dehydration keeps showing up, it’s time for professional guidance — ongoing fluid loss increases injury risk.

3️⃣ Iron — The Hidden Lab Number

Hidden Issue: Low iron (ferritin) isn’t just a female issue. I see it in male athletes all the time.

🚩 Red Flags: Constant fatigue, headaches, pale look, slow recovery.

✅ Quick Fix: Eat iron-rich foods like beef, chicken, beans, fortified cereal — with vitamin C for better absorption.

⚡ Advanced Step: If fatigue lingers, food isn’t enough. It takes a lab panel with ferritin + professional guidance on supplements. Don’t guess. Work with a Sports RD or sports medicine doctor who understands athlete ferritin levels.

4️⃣ Over training — More Isn’t Always Better

Hidden Issue: Fatigue sometimes isn’t about food — it’s about recovery.

🚩 Red Flags: Always sore, cranky, slower performance, more injuries.

✅ Quick Fix: At least 1–2 full rest days a week. Lighter sessions after heavy tournaments.

⚡ Advanced Step: I use muscle scans to check if muscles are fueled or drained. Parents can track recovery with wearables like Whoop, Garmin, or Apple Watch to see if their athlete’s “battery” is charged or empty.

5️⃣ Sleep — The Underrated Secret Weapon

Hidden Issue: Athletes need 8–10 hours of sleep, but most barely get 6. Missing even 1 hour slows reaction time as much as being mildly buzzed.

🚩 Red Flags: Can’t focus, moody,

dragging mornings, slow recovery.

✅ Quick Fix: Consistent bedtime, no screens 30–60 minutes before bed, and aim for 8–10 hours.

⚡ Hidden Link: Under-fueling or low iron makes sleep sub-optimal no matter how early they go to bed. Track recovery with Oura, Whoop, or Garmin for deeper insights.

🚨 When to Get Professional Help

Here’s the truth: Quick fixes make a big difference, but if your athlete is still tired — don’t wait. That’s when professional guidance is essential. Fatigue that lingers can turn into injury, burnout, or missed growth opportunities.

That’s why I offer a 30-Minute Athlete Fatigue Check. In this session we’ll:

• Pinpoint red flags

• Review fueling, hydration, sleep, and recovery habits

• Decide if labs or scans are needed

• Create next steps tailored to your athlete

👉 Spots are limited. Book your Athlete Fatigue Check here

🎥 Keep Learning & Stay Ahead

✅ Watch Food for Speed TV

✅ Work with me through 1-on-1 Services

✅ Get pro-level supplements on Fullscript

✨ Final Word

Fatigue doesn’t have to hold your athlete back. Whether it’s fuel, hydration, iron, overtraining, or sleep — the solutions are clear and achievable. With the right plan, athletes don’t just get through the season… they thrive.

💬 Why Listen to Me?

I'm Dawn Weatherwax — an internationally recognized registered dietitian, strength coach, and athletic trainer with over 20 years helping athletes reach their full potential.

I’ve helped thousands of young athletes:

• Build lean muscle

• Stay injury-free

• Perform at the highest level — without fads or extreme diets

I created Food for Speed TV and the Dawn Weatherwax's Sports Nutrition Academy to give real families real solutions — not just the elite few.

❓ Frequently Asked Questions

1. Why is my athlete always tired even though they eat well?

Fatigue can still happen if hydration, iron levels, sleep, or recovery are off. Even one area being low can drag energy down. That’s why I recommend looking at all five factors, not just food.

2. What are the signs of under-fueling?

Skipping meals, eating tiny portions, saying “I’m full” all the time, staying on the low end of the weight chart, or constantly dragging at practice.

3. How much water should my athlete drink daily?

Start with half their body weight in ounces daily, then add 10–20 ounces per hour of activity, plus 3–4 grams of sodium spread across meals and snacks.

4. What are the symptoms of low iron in athletes?

Constant tiredness, frequent headaches, pale appearance, slow recovery, and getting sick or sore more often. A ferritin blood test confirms if levels are too low.

5. Is fatigue from overtraining real?

Yes — training too hard without recovery causes fatigue, irritability, slower performance, and more injuries. Rest days are as important as workouts.

6. How much sleep do athletes really need?

Most athletes need 8–10 hours nightly. Missing even 1 hour lowers reaction time like being mildly buzzed.

7. When should I take my athlete to a doctor or Sports RD?

If fatigue lingers despite changes in food, fluids, rest, and sleep — don’t wait. That’s when labs, scans, or professional guidance are needed.

8. Can supplements help with athlete fatigue?

Sometimes — but they’re not the first step. Nutrition, hydration, rest, and labs come first. If supplements are needed, they should be guided by a Sports RD to be safe and effective.

9. What’s the fastest way to figure out why my athlete is tired?

A structured check-up with a Sports RD. That’s why I offer a 30-Minute Athlete Fatigue Check — to pinpoint red flags, guide labs if needed, and give you clear next steps.

Q. Where can I learn more about fueling for performance?

🎥 Watch Food for Speed TV on YouTube

🎓 Join Dawn Weatherwax’s Sports Nutrition Academy (DWSNA)

🧪 Get 1-on-1 testing and support at Sports Nutrition 2Go

📍 Liberty Township, OH | ☎️ 513.779.6444 | ✉️ info@sn2g.com