During Your Workout: Don’t wait until you’re thirsty to drink something. Dehydration can affect your performance and make your workouts feel tougher overall.
Looking for fast-food options on the road? A chicken sandwich is a good one (grilled, not fried) or a sub sandwich with lean meats. Look for a baked potato, baked chips, pretzels or fruit as a side.
Drink throughout the day to maintain hydration. Some athletes wait to drink just before they work out. The problem with this is that they are not fully hydrated and performance decreases. Don’t wait to drink until you are thirsty. It is too late — you are already dehydrated. Drink in between classes and with your meals.