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If you are going to be exercising in more than 60-90 minute increments, an alternative to drinking water would be to have sports drinks. They are a good way to replenish carbs and electrolytes that water does not provide. Also while exercising more than 60 minutes, it is recommended to eat some form of carbohydrate to help delay fatigue. During game days, focus on eating low fats with a moderate amount of protein and carbohydrate rich. Throughout the week, the diet should consist of more nutrient dense foods. Try to avoid eating too much fast food or junk food.