Parent resources
Everything your athlete needs, off the field.
Hey parents. This is the same guidance we give families in our exam rooms, gathered in one place so you can find it in the middle of a Tuesday practice run. Read it here, print it for the fridge, or save it to your phone. No cost, no catch.
Guide oneFueling your student athlete
What happens at home all week shapes how a kid performs on the field, and what happens on the field shapes how they recover at home. Built with our West Ashley Junior Wildcats families in mind, ages 6 to 12.
- Sleep
9 to 11 hours a night with a consistent bedtime. Screens off 30 minutes before bed, because growth and recovery happen while they sleep.
- Regular meals
Three balanced meals plus two snacks daily. Pair a protein with a complex carb each time for steady energy.
- Daily hydration
About half their body weight in ounces of water each day, even on rest days, and more on practice days.
- Family rhythm
Eat together when you can. Keep fruit, veggies, and a protein snack visible and easy to grab.
- 60 to 90 minutes before
A light snack pairing carbs and protein, like a banana with nut butter or trail mix. Hydrate fully. Do not wait until they are thirsty.
- During activity
Water every 15 to 20 minutes. On hot, humid Sea Island days, add electrolytes.
- Within 30 to 60 minutes after
A protein and carb recovery snack such as yogurt and fruit or a turkey wrap, plus continued rehydration.
Dizziness, cramping, headache, nausea, or unusual fatigue. Sit them out, cool and rehydrate them right away, and tell the coach.
Guide twoSideline Sips
Five homemade electrolyte drinks for young athletes. Each recipe makes about two cups. Blend or stir, then chill. A pinch of salt is about an eighth of a teaspoon, and these are meant to be enjoyed after practice, not instead of water.
2 cups blended watermelon, ½ cup water, squeeze of lime, pinch of salt
1 cup pineapple juice, 1 cup coconut water, pinch of salt
Juice of 1 orange and ½ lemon, 2 cups water, 1 to 2 tsp honey, pinch of salt
Juice of 2 limes, 2 cups water, 1 tbsp honey or maple syrup, pinch of salt
1½ cups coconut water, ½ cup pineapple juice, squeeze of lime
Guide threeYoung Athlete Wellness Bundle
Three practitioner selected daily essentials to help your growing athlete thrive on the field, in the classroom, and everywhere in between. Ask any of our providers if you are unsure what your child needs. We would rather talk it through with you than have you guess.
A complete daily multivitamin that helps fill everyday nutrient gaps, in a chewable kids actually look forward to.
Omega-3 DHA to support brain health, focus, and healthy development for busy school days and game days alike.
A spore-based probiotic to support digestive balance and a resilient immune system all season long.
These guides are general wellness education and are not a substitute for care from your child's provider. If something feels off with your athlete, call us at 843.501.2333. We will make room.