Hydration:
Sweat losses can be great during practice or a game. Failure to replace these losses, or to maintain hydration will affect performance, and may negatively impact a players health. Thirst is not a good indicator of fluid needs, therefore volleyball players must drink on a schedule. Pre-game: 20 oz fluid (carry a water bottle everywhere and use it) During Game: 4-8 oz every 15 minutes or more often if time permits. Alternate between water and Gatorade. Half-Time: 20 oz--Gatorade and water. Post-Game: at least 20 oz after game (not including recovery drink). 

Pre Game:
The goals of the pre-game meal are to: Top off your energy stores to ensure plenty for competition. Leave you feeling neither too hungry nor too full. Be fully hydrated. The pre-game evening meal is critical. choose high carbohydrate, low fat meals to ensure adequate digestion, and sufficient energy. Examples: Cereals with low-fat milk, fruit, toast and juice; pancakes, syrup and fruit; baked potatoes with low fat fillings; pasta with low fat sauces. 

1. Have a normal sized meal 4 hours before the game, and a snack 1-2 hours before. 
2. If you have an early morning game, have a high-carbohydrate meal the night before, and a snack 1-2 hours before the game. 
​

Recovery:
Recovery strategies are important to help repair your body after training / competition, and to ready your 
body for the next game or practice. 
• It is essential between matches (tournament play) to prevent fatigue and burnout. 
• The 20 minutes after completion of training / game is a critical period for recovery to consume a high carbohydrate snack or drink and include small amounts of protein. 
• Use recovery drinks or shakes, energy bars, dried and fresh fruit, yogurt and peanut butter. 
• Be sure to consume a high carbohydrate post-game meal with lean protein and limit the fried foods. 
• Continue to drink water and other fluids (not sodas) to replace that lost during your activity. 
• Your urine should be colorless if you are adequately hydrated.