Eating Healthy Away From Home Center

Traveling by air presents some unique nutritional challenges for the youth athlete.

If your son or daughter is traveling by air this summer to a tournament or camp, here are three nutritional tips from nutritionist Suzanne Nelson:

1. Drink plenty of fluids. The pressurization of the cabin air increases fluid losses, so dehydration can be a problem when the flight lasts several hours or longer. In fact, dehydration is thought to contribute to jetlag. Consuming beverages containing caffeine increases the risk of dehydration because of the diuretic nature of such beverages. The athlete should ingest plenty of water, sports drinks, and fruit juices to replace fluid losses.

2. Order a low-fat or vegetarian meal in advance. Gone are the days when you could count on being served a meal during flights. If a meal is being served, request a low-fat or vegetarian meal in advance.

3. Bring along high-carbohydrate, low fat snacks. Athletes can also bring high-carbohydrate, low-fat snacks with them on the plane. If a meal is not provided, airport concession stands provide some healthy snacks such as soft pretzels, popcorn (without butter), bagels, fruit/vegetable plates, juice, and frozen yogurt. Most airports also have family-style and fast-food restaurants can also be places serving nutritious meals.