Physical Education: Nutrition, Hydration, and Performance
Fueling your body for safe and effective activity
Physical Education: Nutrition, Hydration, and Performance
Fueling your body for safe and effective activity
Physical Education - Grade 6-8
- 1
Explain why eating a balanced meal a few hours before physical activity can help performance.
Think about food as fuel for movement.
Eating a balanced meal a few hours before physical activity gives the body energy from carbohydrates, helps muscles work with protein, and supports overall health with vitamins and minerals. It can help an athlete feel stronger and less tired during activity. - 2
A student has soccer practice after school. Which snack is the better choice 30 to 60 minutes before practice: a banana with water or a large greasy cheeseburger with soda? Explain your answer.
A banana with water is the better choice before practice because it is easier to digest, provides quick energy from carbohydrates, and supports hydration. A large greasy cheeseburger with soda may cause stomach discomfort and does not hydrate the body well. - 3
List three signs that a person may be dehydrated during physical activity.
Think about how the body feels when it has not had enough water.
Three signs of dehydration may include feeling very thirsty, having a dry mouth, feeling dizzy, getting a headache, feeling unusually tired, or having dark yellow urine. These signs mean the body may need fluids. - 4
During a 60-minute basketball practice, Mia drinks water before practice, takes small water breaks during practice, and drinks more water afterward. Explain why this is a good hydration plan.
This is a good hydration plan because Mia starts activity with fluids in her body, replaces some fluids lost through sweat during practice, and helps her body recover afterward. Drinking throughout the activity is better than waiting until she feels extremely thirsty. - 5
Circle the best pre-game meal and explain why: grilled chicken, rice, vegetables, and water; or candy, chips, and energy drink.
A good meal includes more than one food group.
The best pre-game meal is grilled chicken, rice, vegetables, and water. It provides carbohydrates for energy, protein for muscles, nutrients from vegetables, and water for hydration. Candy, chips, and an energy drink may cause an energy crash or stomach discomfort. - 6
Match each nutrient to its main role in physical activity: carbohydrates, protein, fat, vitamins and minerals, water.
Carbohydrates provide the main quick energy source for activity. Protein helps build and repair muscles. Fat provides stored energy and helps the body function. Vitamins and minerals support body processes such as bone strength and muscle function. Water helps control body temperature and replace fluids lost through sweat. - 7
A runner loses water through sweat during a warm day. Describe two reasons sweating affects hydration and performance.
Sweat helps cool the body, but it also removes fluid.
Sweating reduces the amount of fluid in the body, which can lead to dehydration if fluids are not replaced. Sweating also helps cool the body, but if the body loses too much fluid, the runner may feel tired, dizzy, or unable to perform well. - 8
Read this food label information: one sports drink bottle has 140 calories, 34 grams of sugar, and 0 grams of protein. Explain one situation when this drink might be useful and one situation when water would be a better choice.
Consider the length and intensity of the activity.
This sports drink might be useful during long or intense exercise when an athlete needs quick energy and fluid replacement. Water would be a better choice for a short or light activity because the extra sugar is usually not needed. - 9
Jamal skips breakfast and then has physical education class in the morning. How might skipping breakfast affect his performance and focus?
Skipping breakfast may make Jamal feel low on energy, tired, or lightheaded during physical education. It may also make it harder for him to focus, follow directions, and participate fully. - 10
Create a simple recovery snack for after a hard workout. It should include both carbohydrates and protein. Explain how each part helps the body recover.
Pair an energy food with a muscle-repair food.
One good recovery snack is yogurt with fruit, or a turkey sandwich with water. The carbohydrates help replace energy used during exercise, and the protein helps repair and build muscles after the workout. - 11
A student says, 'I only need to drink water when I feel thirsty.' Explain why this is not always the best plan during exercise.
This is not always the best plan because thirst can happen after the body has already started losing fluids. During exercise, it is better to drink water before, during, and after activity to help prevent dehydration. - 12
Look at this hydration chart: pale yellow urine usually means good hydration, dark yellow urine may mean dehydration, and clear urine may mean a person is drinking a lot of fluid. What should an athlete do if their urine is dark yellow before practice?
Dark yellow urine is often a warning sign.
If an athlete's urine is dark yellow before practice, they should drink water and continue to hydrate before starting activity. They should also watch for other signs of dehydration such as dizziness, headache, or extreme thirst. - 13
Explain why energy drinks with high caffeine can be risky for middle school students before sports or physical education class.
Energy drinks with high caffeine can be risky because they may increase heart rate, cause jitters, make it harder to sleep, or upset the stomach. They are not a safe replacement for water, balanced food, and rest. - 14
A volleyball tournament lasts three hours with short breaks between games. Describe a smart nutrition and hydration plan for the tournament.
Plan for before, during, and after the event.
A smart plan is to drink water before the tournament, take small drinks during breaks, and eat easy-to-digest snacks such as fruit, crackers, yogurt, or a sandwich between games. This helps maintain energy, hydration, and focus throughout the tournament. - 15
Study the plate model: half the plate is fruits and vegetables, one quarter is grains, and one quarter is protein, with water on the side. Explain how this meal pattern can support an active student.
This meal pattern supports an active student because fruits and vegetables provide vitamins and minerals, grains provide energy from carbohydrates, protein supports muscle repair and growth, and water supports hydration. A balanced plate helps the body prepare for and recover from activity.