09/03/2026
OVERHEATED. FATIGUED. DIZZY.
A young athlete spends two hours practicing outside in the warm sun. They arrive at their next practice overheated, fatigued, and slightly dizzy.
The first response was Motrin and lying down.
My first thought would be: What might be contributing to these symptoms?
Heat exposure? Hydration? Electrolyte losses? Not enough fuel for the amount of activity?
Once they’re resting and cooling down, I’d work backward.
What did they eat and drink before practice even started?
I often see young athletes head into hours of activity after breakfasts centered around ultra-processed cereals, donuts, pastries, and other convenience foods. They provide energy, but compare that to a more balanced breakfast built around foods like eggs, fruit, quality juice, and other appropriate carbohydrate sources.
Then think about fluids throughout practice. Hydration doesn’t automatically mean a brightly colored sports drink. Water, food, electrolytes, and carbohydrates can all have a place depending on the heat, duration, intensity, and athlete.
The point isn’t to assume nutrition or hydration caused the symptoms. It’s to look beyond the symptoms and think about preparation.
Fuel and hydrate before they need it.
This applies to athletes of any age. Fueling and hydration should be part of preparing for the work, not something we think about only once symptoms show up.
For educational purposes only. Persistent or concerning symptoms, especially confusion, fainting, or worsening signs of heat illness, require appropriate medical attention.
