Game Time Nutrition /

Hydration for Hockey Players

Published September 28, 2023

Do you know why proper nutrition is important for a hockey player?

We are publishing a three-part series that will focus on pre-game, game time, and post-game nutrition. What that looks like and why it is important for a hockey player.

Part 2

Game Time Nutrition / Hydration

Hockey is a physically demanding sport that requires athletes to be in peak condition to perform at their best. Game time nutrition and hydration play an important role in that. Good nutrition and hydration are important for athletes because it has a significant impact on their performance, energy levels, and overall health during the game.

Proper game time nutrition aids in maintaining energy levels and can also help maintain a player’s focus and mental clarity. This enables them to perform at their best throughout the game. Consuming carbohydrates and proteins before and during the game helps athletes maintain their glycogen levels, which are crucial for energy production. Consuming foods that are rich in nutrients like omega-3 fatty acids, B vitamins, and antioxidants help improve cognitive function, reaction time, and overall mental acuity. Fish and other seafood, like salmon and tuna, along with nuts and seeds, such as walnuts, chia seeds, and flax seeds, are just a few examples of foods containing those nutrients. Good game time nutrition and hydration also help athletes recover from the occurring physical demands during the game.

Let’s talk about the importance of drinking water and staying hydrated. Hydration is essential for athletes to maintain their performance during the game. Without proper hydration a player can become dehydrated. Dehydration can lead to fatigue, cramping, and decreased cognitive function. Dehydration can impair the athlete’s performance and increase their risk of injury. Staying hydrated is a crucial aspect for optimal performance in hockey. Adequate hydration helps maintain the body’s temperature, lubricate joints, and transport nutrients. Understanding the importance of proper hydration and adopting effective hydration strategies can help hockey players improve their endurance, maintain their strength, and maximize their potential on the ice. Even if the hockey player does not feel thirsty, the player should drink water regularly throughout the game to ensure they stay hydrated and perform at their best.

Drinking water is important during a hockey game:

  • Playing hockey can cause the body temperature to rise, and drinking water helps to regulate body temperature by allowing sweat to evaporate and cool the body down.
  • Drinking water during the game helps to maintain adequate levels of hydration. This is essential for energy production. Water is needed to bring nutrients and oxygen to the muscles. Lack of water, or dehydration, can hinder this process.
  • Staying hydrated helps maintain physical and cognitive performance during the game. If a player does not drink enough water and becomes dehydrated, this can cause fatigue, muscle weakness, and a decrease in reaction time. All this impacts performance.
  • Adequate hydration can also reduce the risk of injury during a hockey game. Dehydration can cause muscle cramps and fatigue. This can lead to falls and collisions that can result in injuries.

Game time nutrition and hydration is important for hockey players of all levels. It can impact their energy levels, muscle recovery, and mental focus during the game. By consuming the right nutrients and drinking enough water before and during the game, hockey players can perform at their best!

~Written by Sara O’Reilly

Check out Part 1 – Pregame Nutrition HERE!

Check out Part 3 – Post Game Nutrition HERE!