• Chris Urban

Hockey Goalie Nutrition and Hydration

There are many factors that go into goalies playing at an elite level but arguably two of the most overlooked are nutrition and hydration. The goalie position can be incredibly taxing physically and the effects can last well beyond the end of the game. Ask any goalie, especially us beer leaguers, if we have ever woken up in the middle of the night after a game with an excruciating muscle cramp and the answer will be a resounding yes! Goalies run an increased risk of dehydration given the demands of the position often result in several pounds of water weight being lost during games. Personally, I have had games where I have lost seven pounds and have read instances of NHL goalies losing as much as 14 pounds! With such sudden weight loss, it is imperative that goalies look to consume carbohydrates and drink plenty of fluids before, during and after games.


Carbohydrates are very important in providing energy for goalies and any player for that matter. Consuming fruits and vegetables along with pasta, bread and rice a few hours before a game is a good method to energize your body. Drinking plenty of fluids before, during and after games is also vitally important to maintaining optimal performance levels and helping to avoid any health issues that occur as the result of dehydration. Goalies also often experience a decrease in blood sugar during games so drinking plenty of fluids including juice after a game will help ensure that blood sugar levels rise. Having a chocolate bar or potato post game will also help in increasing your blood sugar levels.


Don’t let poor nutrition and dehydration keep you off the ice and from doing what you love! Ensure that you are doing all you can to live a healthy lifestyle so that you can keep eating pucks! For more information on this subject visit: https://ingoalmag.com/interviews/gatorade-sport-science-research-fluid-loss-in-goalies/

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