By: Lizzie Kasparek
Instead of setting yourself up to feel defeated by too-big resolutions and diets that just don’t work,
athletes can work on adding basic habits.

The start of a new year feels like a fresh start for many people -– this is the time of year people set New
Year’s resolutions. But unfortunately, many people may be setting unrealistic resolutions or goals that
they have a hard time sticking to. For example, setting resolutions to “stop eating sugar” or to eat
vegetables at every meal may be reasonable goals for some but completely unrealistic for others.
Instead of setting yourself up to feel defeated by too-big resolutions and diets that just don’t work,
athletes can take advantage of the “fresh start” time of year by working on adding these basic (yet
important) habits in 2019.

1. Make hydration a priority.

This might seem like a “too-easy” goal to set, but many athletes may know that drinking water is a
healthy thing to do but don’t necessarily pay attention to their hydration status. Athletes could be
walking around dehydrated before, during and after practice or competition, which can have a negative
impact on performance, and can cause athletes to feel fatigued sooner.

A simple way to check your hydration status is to monitor urine color –- light lemonade indicates that
you are better hydrated than a darker-colored urine. You can also weigh yourself before and after
practice, a workout or a competition. A weight loss of greater than 2 percent body weight indicates
inadequate fluid intake during that practice or competition. For every pound you lose, you want to drink
16-20 ounces of fluid over the next few hours.

Another good rule of thumb is to make sure you’re sipping on water throughout the day (not just one
small cup at meals), and refill that water bottle several times throughout the day. Remember -– water is
recommended for maintaining hydration all the time, with the exception of including sports drinks if
exercise is prolonged, intense or in a hot/humid environment to maintain and replace electrolytes lost in

2. Work on your sleep hygiene.

Getting enough sleep is important for athletes (and really, everyone!) because sleeping gives your body
the time it needs to recharge and repair muscles. Sleep also has an impact on hunger hormones –- when
you don’t get enough sleep, your body’s hunger and satiety signals (ghrelin and leptin) may be
impacted, which can make you feel hungrier during the day. You will also likely feel more tired, which
can have a negative impact on decision-making and how much effort you can put into a workout or

Sleep needs can vary among individuals, but most people should be getting between seven to 10 hours
of sleep per night. Know how long you have to sleep based on what time you have to wake up, and
make sure you’re setting aside at least seven hours at night to sleep.

3. Add healthy habits to your nutrition plan. 

Instead of adopting diet plans that just don’t work long-term (eliminating entire food
groups/carbs/sugar/low-calorie diets that leave athletes feeling deprived and sacrifice performance and
recovery), let’s start the new year off right by adding healthy nutrition habits to our diet plan. A couple
good examples include:

Eat breakfast every day. If you’re usually a breakfast skipper, start off slow by starting your day with a
piece of fruit, toast with nut butter or avocado, a couple scrambled eggs, or a bowl of oatmeal or cereal
Pack a healthier snack. That includes a carbohydrate (fruit, vegetable or whole grain) plus a protein or a
healthy fat. If you’re usually turning to the vending machine, grabbing a quick and easy protein bar day
after day, or neglecting snacks and showing up to meals feeling extra hungry, try packing one snack a
day in your bag. Mixed nuts and raisins, apple with peanut butter, grapes and string cheese, jerky and a
piece of fruit, avocado or nut butter toast and Greek yogurt with berries are some good examples of a
healthy snack.

Add a fruit or vegetable to a meal that could use some color. Adding more color to your plate is an easy
goal to set because all you have to do is take inventory of your most commonly eaten meals during the
week and add a vegetable or a piece of fruit if you need it. For example, let’s say you eat toast with
peanut butter every morning -– you could add a banana, or if you’re an egg eater in the morning, you
could try scrambling your eggs with some mixed peppers and/or spinach. If you like sandwiches at lunch,
maybe you add some tomato and spinach, or have a side of carrots instead of your usual bag of chips. If
you eat pasta, you can add a bag of steamed freezer broccoli to your pasta to add more color and

Setting small goals to improve your nutrition can help you stay motivated to make long-lasting changes
that can impact your health and performance.