ISpeaking from my own experience, eating a satisfying, but not over-filling breakfast with protein and some carbs gives me energy without weighing me down. Protein keeps my muscles working smoothly and carbs convert to sugar which = energy. I am always careful not to over-do the carbs. That always gives me that weighed down, heavy, over-full and sleepy feeling. The most important thing without a doubt is hydration and that applies regardless of the weather. Obviously it takes more to get well hydrated and stay that way in hot or humid conditions but as I said, it applies in all weather. It was suggested to me a while back to start hydrating 2 to 3 days before a match by drinking at least 8 eight once glasses (or bottles) of water per day. I do the same thing on match day starting with a bottle with my morning coffee, another one my way to the match and during a typical 10 - 12 stage match I'll put down 3 more 16OZ bottles. I usually mix in some Gatorade too. Yes – I do find myself in the rest room more frequently than usual but I know I always feel better before, during and after the match. I find I am more focused and my body feels better all the way around. I also find myself eating less which helps me stay loose too.
Happy shooting!
