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+ Drink more water. Studies show that people suffer a five percent decrease in cognitive function for every one percent of dehydration. + Urine color is a good indicator of hydration level. Clear to pale yellow is good; darker yellow is bad. + As a recovery drink after exertion, fat-free chocolate milk can be an excellent choice. According to WebMD, it "beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise." It's often less expensive than carbohydrate sports drinks, too. + Minimize or eliminate soda pop and sport drinks, especially outside of performance or training time. Sleep Tips: + Lifestyles have become increasingly busy, but for children and athletes in particular, foregoing proper sleep is acutely damaging. + According to extensive study by doctors and scientists, children between the ages of 3 and 6 should sleep 10-12 hours nightly for optimal health and function. For children between 7 and 12 years of age, the recommendation is 10-11 hours. For 12-to-18-year-olds, the recommendation is 8-9 hours. When people are deprived of adequate sleep, or suffer from inconsistent sleep patterns, "the brain functions at a subpar level, with slower reaction times, impaired judgment and emotional instability." – Michael Sweeney, Brain: The Complete Mind, How It Develops, How It Works, and How to Keep It Sharp. Ah Nuts! Want to add some crunch, along with vitamins and minerals, to your sports diet? Nuts offer protein, healthy fats, fiber, Vitamin E, magnesium and many other nutrients. Plus, they satisfy your hunger and help you to feel full compared to other "empty calorie" snacks. 19