Players usually eat light, easy-to-digest snacks during a hydration break, not a full meal. Common choices are water or sports drinks, plus fruit like bananas or watermelon, energy bars, or small carb-based snacks to replace fluids and quick energy.

What they typically have

  • Water.
  • Electrolyte or sports drinks.
  • Fruit such as bananas, oranges, or watermelon.
  • Small energy bars or gels.
  • Occasionally a light snack with carbs and a little protein, depending on the sport and timing.

Why these foods

These foods help players rehydrate quickly and keep energy steady without feeling heavy during play. In hot conditions, teams may lean more on fruit and electrolyte drinks because they replenish fluids and are easy to eat fast.

Simple rule

During a break, players usually want fast fuel, not a full meal : fluids first, then light carbs if they need energy for the next stretch of play.