"Swing, Hit, Hydrate: Unlocking Peak Performance for Baseball and Softball Players"

Dawn Weatherwax, RD,LD,ATC,CSCS
Apr 23, 2024
5 min read

Updated: Jul 16

"Swing, Hit, Fuel: Unlocking Peak Performance for a 5p Baseball or Softball Game!

ONLY 100 Live Spots Available

Replay will be put in the Academy

Date & Time

Apr 30, 2024 07:00 PM EST

All you need to know about hydrating and fueling for a 5 p.m. baseball or softball game.

Feel free to apply these tips to other games as well!

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Youth baseball player making contact with the ball during a powerful swing, symbolizing the role of proper fueling, hydration, and training in peak athletic performance. — Swing, Hit, Hydrate!

Welcome to Dawn Weatherwax's Sports Nutrition Academy!

Today, we're going to discuss an essential aspect of sports performance:

What Do You Know About Hydration?

Infographic or visual highlighting key hydration facts for youth athletes, emphasizing the importance of daily fluid intake for energy, focus, and recovery. — What do you know about hydration?

Hydration plays a critical role in our body's functionality and athletic performance. Did

you know that 95% of our first movement is controlled by eyesight? This tells you how important it is to keep our bodies adequately hydrated.

Here are some hydration facts:

If an individual is 1% dehydrated, their performance can decline by up to 12%!
When 1% dehydrated, our ability to track an object can decrease by up to

These facts emphasize the importance of hydration. Regrettably, thirst does not kick in until we are 2-4% dehydrated, which means we must consciously hydrate ourselves rather than relying on our body's thirst signals.

Steps to Hydration

Infographic showing a 2-hour pre-activity fueling window for youth athletes, recommending balanced meals with protein, complex carbs, and healthy fats to optimize energy and performance. — Begin 2 hours prior to star until completed

Step 1: Begin 2 hours prior to start time until completion

Drink 12-16oz of fluid an hour (6-8oz an hour for athletes under 100lb)
Include ~200-400mg sodium an hour (100-200mg an hour for athletes under 100lb)

Note: These are guidelines, not absolutes, as sweat & sodium rates vary per athlete.

Hydration Options

You can hydrate using water with various foods and products:

Close-up of water being poured into a clear bottle, representing hydration essentials for youth athletes and the importance of fluid intake for performance and recovery. — Water with food sodium options

Water with: Food Sodium Options (Not Limited To)

Pinch of salt
Mini dill pickles
Tomato Juice
Chicken broth
Pretzels salted

Electrolyte Tab/Pump/Spray Sodium Options (Not Limited To)

Electrolyte tablet nutrition label showing 250mg sodium—used in athlete hydration education to highlight low-sodium electrolyte risks for youth performance and recovery — Water with electroylte tap/pump sodium options

BOA Endure Spray (NSF sports certified)
GU Hydration Drink Tabs
H2O Precision Nutrition Tabs
Motive/Pure Electrolyte Pump
Nuun Hydration Sport Tabs

Electrolyte Liquid/Powder Sodium/Little to Medium Carb Options (Not Limited To)

Athlete holding a water bottle with added electrolytes, highlighting smart hydration strategies for youth sports performance, endurance, and recovery. — Water with electrolyte power/sodium

Body Armor IV
Gfit, Gatorlyte
Hoist IV (Created and made in Cincinnati, Ohio!)
Hydralyte, Hydrant
Klean Athlete Hydration
Ladder, Liquid IV, LMNT
Orgain Hydro Boost
Pedialyte

Sport Drink Liquid/Powder Sodium Options (Not Limited To)

Bottled water labeled with electrolytes but showing 0mg sodium—highlighting the misleading claims in hydration products for youth athletes — Water with sport drink liquid/powder sodium options

Clif Hydration
G ESSNTL, Gatorade
INFINIT (Created and made in Blue Ash, Ohio!)
NUUN Endurance
Powerade
Skratch Labs Hydration
Tailwind

Youth athlete hydration sample featuring multiple bottled beverages—used to compare sodium content and educate on proper electrolyte intake for performance — Sample Hydration Menu

Sample Hydration Menu for 5p Baseball and Softball Game

Interior shot of a youth athlete’s backpack or cooler bag filled with electrolyte drinks and sodium-rich recovery options—highlighting practical hydration strategies for all-day performance — Inside Academy

At our academy, we offer a hydration chart with all four options plus an Amazon link to all products to save time and maximize success. We provide 13 game menu options to take out the guesswork and start quickly. QuickPlay, Overtime, and portion size handouts are provided to ensure accuracy and minimize stress. A blank menu sheet is also provided for you to create your own options, add variety, and customize to your preferences.

Assortment of youth hydration drinks and electrolyte supplements arranged on a table—used to teach athletes and parents how to compare sodium levels for peak performance — Thank you! Time to go hydrate!

Time to Go Hydrate!

With the importance of hydration in mind, it's time to go hydrate! Please don't hesitate to reach out for more guidance on this vital aspect of sports performance. You can reach us at 513-779-6444 or info@dawnweatherwax.com.

We also encourage you to join our #CheeriosTeamChallenge @sportsnutritiontogo.

Youth athlete holding electrolyte drink—spotlighting hydration choices during games and the importance of sodium for sustained energy and recovery — Cheerios player of the game

It's a fun way to stay engaged with your hydration and nutrition journey. By taking a bite, capturing a pic, and posting with our hashtag, you're part of a supportive community dedicated to enhancing sports performance through optimal nutrition.

Call-to-action graphic — Join the #cheeeriosteamchallenge

Educational graphic titled 'WHY?' explaining the importance of proper hydration and sodium intake for youth athletes—used in nutrition presentations and parent outreach. — Baseball player gained 20lb, improved exit velo

Visual titled 'FUEL' showcasing proper hydration and fueling tips for athletes—emphasizing sodium, electrolytes, and energy needs during training and competition. — Baseball Catcher gained 20lb lean, faster pop up time

Graphic titled 'GROW' illustrating the connection between proper hydration, sodium intake, and youth athlete development—used in sports nutrition education — Needed 3500-4000 fuel to grow, gain lean and improved mph

Sports dietitian Dawn Weatherwax presenting hydration and sodium strategies to youth athletes and parents—captured during a live educational session. — Lost 20lb of body fat, got leaner, improved mph!

Close-up of a hydration and fueling station labeled 'VELOCITY' with electrolyte drinks and snacks—highlighting sports performance strategies for youth athletes. — Gained 20lb lean, faster, improved mph!

Youth athlete standing near a hydration and fueling table during sports practice—emphasizing the importance of sodium, electrolytes, and recovery nutrition — Post Recovery Nutrition Cheerios & Milk

Call-to-action graphic inviting parents and athletes to contact Dawn Weatherwax’s team for personalized sports nutrition services focused on hydration, fueling, and performance — Call SN2Go & DWNSA

Graphic urging athletes and parents to use a trusted expert like Dawn Weatherwax for personalized hydration and fueling strategies—ensuring safe, science-backed performance support. — Use a trusted expert!

Thank you for your time, and remember, hydration is key to your performance!

Dawn Weatherwax's Sports Nutrition Academy

Website: www.dawnweatherwax.com

Instagram: @sportsnutritiontogo

Phone: 513-779-6444

Email: info@dawnweatherwax.com

Thank you graphic from Dawn Weatherwax’s Sports Nutrition Academy—used to close educational presentations, videos, or client sessions with a message of appreciation and support — Thank you! #Cheeriosteamchallenge @sportsnutritiontogo

Summary Points

The document emphasizes that 95% of our first movement is controlled by our eyesight, and even 1% dehydration can decrease performance and our ability to track an object by up to 12% and 10%, respectively.
Thirst is not a reliable indicator of dehydration as it doesn't kick in until we're already 2-4% dehydrated.
To maintain hydration, athletes should begin drinking fluids 2 hours prior to their game, consuming 12-16oz of fluid and 200-400mg of sodium per hour. Adjust as needed.
The document suggests a few products that athletes can consume to maintain hydration, such as Motive/Pure Electrolyte, Nuun Hydration Sport, HOIST IV, INFINIT, and fruits & vegetables.
The document also mentions a "#CheeriosTeamChallenge" where participants are encouraged to eat Cheerios, post a photo, and tag the post.
There are success stories of athletes who improved their performance by adding hydration, nutrition and testing as part of their training.
The "#CheeriosTeamChallenge" is a part of a nutrition program that aims to improve athletes' performance by incorporating specific foods into their daily eating and bringing the fun back into eating healthy.
The document also cautions about the importance of seeking nutrition advice from medical professionals (RD, RDN, or CSSD).

Contact Info

For more information, the document provides the contact information of Dawn Weatherwax's Sports Nutrition Academy: info@dawnweatherwax.com, www.dawnweatherwax.com, and 513-779-6444.

Hydration Webinar FAQs

1. Who is this hydration webinar for?This free event is designed for baseball and softball players (ages 6–18), their parents, and coaches who want to learn how to hydrate and fuel properly before a 5 p.m. game. These strategies can also be applied to other sports and game times.

2. What will we learn during the webinar?You’ll discover:

How dehydration impacts performance (speed, focus, fatigue)
Exactly when and what to drink before a 5 p.m. game
How much sodium athletes really need (hint: it’s more than you think!)
Brand-name drink comparisons and sample hydration menus
Budget-friendly and safe product options

3. When and where is the webinar?📅 Date: April 30, 2024⏰ Time: 7:00 PM EST📍 Location: Online (link will be emailed after registration)🎥 A replay will be uploaded inside the Academy for members.

4. Is there a limit on registration?Yes—only 100 live spots are available to keep the session interactive and focused. Early registration is highly recommended.

5. What if I can’t attend live?No worries! All registrants get access to the replay inside Dawn Weatherwax’s Sports Nutrition Academy. You’ll still get the same education, menus, and tools.