It’s definitely hot outside this summer, and your kids are going to have games and matches that are intense. How do you keep them safe in this heat and make sure they have enough energy to perform their best? It’s pretty simple — once you get into the habit of prioritizing nutrition.

But you need to steer clear of the nutrition bars and sports drinks with a gazillion unpronounceable ingredients. Instead, go natural with these suggestions.

Fueling. Most kids love fruit. Fuel them for their sport one to two hours before their game with a delicious smoothie. Combine frozen fruit, almond milk, and Greek yogurt for a totally energizing boost.

If you slice very ripe bananas and keep them in the freezer, it’s a way to make smoothies sweet without having to add sugary juices or other sweeteners.

Make a little extra smoothie and pack some along in mason jars in your cooler for energy boosts during the game or for a recovery drink after the game.


Hydration. Coconut water is a great way to keep kids hydrated during a game; it has all the electrolytes needed to prevent dehydration.

Remember the old Popsicle trick for hydration? Instead of the processed sugar and water combination, bring along frozen grapes or berries — kids love them!

Be sure your child is sipping the coconut water or downing a handful of berries every 10 to 15 minutes throughout the game.


Recovery. To keep your child energized throughout the match, and to help him or her recover after a tough match, be sure to pack along healthy snacks. I like the nut and fruit combo.

Fruits tend to have potassium, an important electrolyte, and their natural simple sugars help to speed glycogen to kids’ muscles, ultimately helping them recover. Nuts are a great source of protein and healthy fat, both important in recovery.

Try nut butter on an apple or banana. Or you can make your own trail mix with raw nuts and dried fruit.


If you are struggling to find a combination your kids like or simply don’t have the time to throw something together, check out Setton Farms’ Pistachio Chewy Bites. They are as natural as you can get: pistachios, cranberries, and a touch of salt combined into such a sweet treat your kids will never guess how healthy they are.

Each serving has 6 to 7 grams of energizing protein, and the light salting provides sodium, an important electrolyte. They’re also GMO-free and free of chemicals and preservatives.

Try out these tips and cheer as your child hits her home run, scores his goal, or simply tries his or her best. You can be your daughter or son’s number one fan and know that you are helping them by giving them a nutritional boost.