Nutrition:
Pre-competition or practice meals
Three to four hours before practices and games
Medium serving of lean protein
Big serving of starchy carbs
Colorful fruits or veggies in moderate amounts. Avoid salads and raw veggies.
Plenty of caffeine-free fluids
Eat a small snack and hydrate 30 to 60 minutes before practices and games.
The closer you get to practices or games, the more fluid you should drink.
Sports drink or water avoid all caffeine drinks
Don’t forget recovery nutrition. Get adequate nutritional recovery following practices and games.
For more information visit USA football website at http://usafootball.com/health-safety/nutrition?page=1

Dehydration:
Mild to moderate dehydration is likely to cause:
Dry, sticky mouth Sleepiness or tiredness — children are likely to be less active than usual Thirst Decreased urine output — no wet diapers for three hours for infants and eight hours or more without urination for older children and teens Few or no tears when crying Dry skin Headache Constipation Dizziness or lightheadedness Severe dehydration, a medical emergency, can cause:
Extreme thirst Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults Very dry mouth, skin and mucous membranes Lack of sweating Little or no urination — any urine that is produced will be dark yellow or amber Sunken eyes Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold In infants, sunken fontanels — the soft spots on the top of a baby's head Low blood pressure Rapid heartbeat Rapid breathing No tears when crying Fever In the most serious cases, delirium or unconsciousness Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. A better indicator is the color of your urine: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration.

When to see a doctor
If you're a healthy adult, you can usually treat mild to moderate dehydration by drinking more fluids, such as water or a sports drink (Gatorade, Powerade, others).
Get immediate medical care if you develop severe signs and symptoms such as extreme thirst, a lack of urination, shriveled skin, dizziness and confusion.
Treat children and older adults with greater caution. Call your family doctor right away if your loved one:
Develops severe diarrhea, with or without vomiting or fever Has bloody stool Has had moderate diarrhea for three days or more Can't keep down fluids Is irritable or disoriented and much sleepier or less active than usual Has any of the signs or symptoms of mild or moderate dehydration Go to the nearest hospital emergency room or call 911 or your emergency medical number if you think a child or older adult is severely dehydrated. You can help prevent dehydration from becoming severe by carefully monitoring someone who is sick and giving fluids, such as an oral rehydration solution (Pedialyte, others) at the first sign of diarrhea, vomiting or fever and by encouraging children to drink plenty of water before, during and after exercise.

Hydrating:
The key to hydration is drinking before you are thirsty.
Drinking water or sports drinks before, during and after sports is especially important for children and pre-teens because they have special fluid needs compared to adults, or even teenagers.
As a parent or coach, make sure you take precautions to prevent heat illnesses in children and that they follow recommended sports hydration guidelines
It is recommended to have 4-8 ounces of water or sports drink every hour for 2 hours prior to the game or practices
During the games or practices every 20 minutes 5-9 ounces of water.
Post game or practice (replace what was lost) recommended 24 ounces.

Read more: http://www.momsteam.com/nutrition/sports-hydration/fluid-guidelines

Injury Prevention Tips:

• Follow the Rules- good sportsmanship
• Right Protective Equipment- fit properly, age appropriate, activity appropriate, well maintained and worn consistently
• Appropriate Technique
• Good Conditioning
• Hydrate: Drink plenty of water or sports drinks to avoid feeling sluggish and dizzy which can lead to dehydration or further injuries