What Your Athlete Should Eat and Drink This Summer

July 6, 2026

Summer heat changes everything about how an athlete needs to fuel. Your kid sweats more, loses electrolytes faster, and burns through energy before they feel it. By the time they feel thirsty, they are already dehydrated. The fix is not complicated.

Water alone is not enough for double session days. Add electrolytes. A pinch of salt in their water bottle or a sports drink with real sodium works. Carb loading is not just for game day. A bowl of oatmeal or rice with vegetables two hours before training gives steady energy through the whole session.

The biggest mistake I see is letting athletes skip breakfast before morning training. Their body has been fasting for eight hours. Training on an empty stomach breaks down muscle instead of building it. A banana and toast with peanut butter takes three minutes and changes how they feel on the field.