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The Best Hydration Options for Recovery and Growth

By Seanna Thomas, Nutrition Consultant, 11/28/22, 12:15PM EST


A recovery drink that is both tasty and nutritious

As a parent, I’m sure you have reminded your young athletes more than a few times to drink more water. Most of our body is made of water, and our body depends on water to function. Being dehydrated and losing even 2% of their body weight can drastically affect their athletic performance and cause dizziness, mood swings, behaviour issues, cramping, and much more.

You lose water through sweat, breathing, and going to the washroom-which means you need to constantly replenish your body!

One easy way to know if you need to drink more water is if your mouth is dry. If it is, drink more water. If it isn’t dry, you’re probably drinking enough.

That said, most young hockey players do not suffer from dehydration from one practice or game of hockey.

My recommendation is to bring a reusable and refillable water bottle with you everywhere you go and just keep sipping! If you have a schedule that has you practicing or playing every other day, you need to try to drink water every 2 hours, every day to keep up your hydration.

If you forget to drink water, it's ok-just start sipping. Chugging 1-2 litres of water right before an activity will not hydrate your muscles the way you want it to. You will just have to go to the washroom in the middle of practice. Just pick up where you left off.

Water is the #1 drink to hydrate your body.

You can make water more interesting by adding fruit, cucumber, citrus, or herbs like mint. You can also drink sparkling water, and eat foods that hydrate like melons, berries, cucumbers, zucchini, salads, or broth based soups.

Of course there are other options that players will be drawn to, just beware of anything too high in sugar, especially before a game or practice as this can cause a sugar rush and a sugar crash while on the ice, not to mention potential digestive upset.

When fuelling for performance, water always wins! I do, however, LOVE this recovery drink I make for my sporty kiddos at home. It’s sweet, chocolatey, and oh so good for muscle recovery, repair, and growth.



  • 1 frozen banana
  • 2 tbsp peanut butter (or nut butter alternative)
  • 1 1/2 cups milk
  • 2 tbsp plain kefir or yogurt
  • 1 tbsp cocoa powder
  • 1/2 tsp vanilla
  • Ice Cubes (optional)

Place all ingredients except ice into a blender and let it whirl! Add ice and let the shake get nice and foamy. Pour into a glass and enjoy!

Connect with Seanna!
Instagram: @hockey_snacks
Facebook: Seanna Thomas Nutrition
Facebook Group: Fuel More Wins!


Seanna Thomas is a Nutrition Consultant, Mom to 3 active kids, and founder of Hockey Snacks Inc., where she provides nutrition information for young athletes, sports teams, families, and organizations. Seanna regularly appears on CP24 Breakfast, & is a contributor to Triathlon Magazine Canada, as well as multiple other publications. Seanna focuses on whole foods with a spotlight on creating realistic healthy habits. She can be found on Facebook, Instagram, and In her downtime, she enjoys being outdoors with her family and relaxing at home with her husband and a well-deserved glass of wine (and maybe watching a hockey game).

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