People who are not involved in the sport might not be aware of the unique set of duties high school athletes may face. The student-athlete has demanding practices and weekend competitions in addition to demanding coursework and social activities, while peers might spend the weekend sleeping in or scrolling on social media all day. All of these demands can easily become overwhelming for students. In the race to become the best student and athlete, many will inadvertently neglect their own well-being.This is where the concept of student athlete wellness becomes important.
Student athlete wellness is about more than avoiding injury or simply staying in shape. Student athlete wellness embodies a holistic approach to one’s lifestyle that will support physical health, mental clarity, emotional balance, and sustainability. For a young athlete to be at their best and sustain that performance, self-care has to be fully integrated into their lifestyle.
Rest & Recovery
Rest is one of the most disregarded pillars of student athlete wellness. Though the phrase “no pain, no gain” might be tipped as somewhat of a mantra in the athlete based communities, academic research and sports health professionals continue to reinforce that recovery is just as important as the training.
It is recommended that young athletes get somewhere between 8 to 10 hours of sleep each night to support muscle repair and maintenance, which in turn supports cognitive function and hormonal maintenance. A young athlete who typically gets below 8 hours of sleep is likely to experience disrupted decision-making, reduced performance, and increased risk of injury. USA Cheer athletic trainer recommendations include incorporating recovery strategies such as foam rolling, static stretching, and mindfulness, which have been shown to increase both physical and mental wellness.
Some basic tips for sleep hygiene consist of establishing a consistent bedtime, planning a device-free wind-down routine, and ensuring the sleep space is dark, cool, and quiet.
Recovery involves more than sleep. It entails rest days, preventing over-training, and being mindful of one’s self. The long-term well-being of a student athlete should highlight work versus rest.
Nutrition & Hydration
Another major component of student athlete wellness is nutrition. The food that one consumes for practice has the power to enhance focus and attention in class in addition to aiding muscle recovery. Too often, high school athletes depend on energy drinks or fast foods because they don’t have time to eat. This eventually leads to less frequent meals than are requisite to recommend recovery.
A whole food diet with balanced portions of lean protein, complex carbohydrates, healthy fat, and fruits and vegetables can ensure student athletes are physically prepared to perform in sport and school. Hydration is also an essential element of nutrition. Athletes lose fluids and may become tired and lethargic, under-perform, and may experience brain fog. Students should drink water throughout their day, not just before, during or after sport/practice.
Nutrition overall supports mental well-being. Kaiser Permanente states that the food we eat can affect how we feel, our ability to concentrate, and our stress levels. Fish and flax seed, which are high in Omega 3 fatty acids, have an impact on brain function and may reduce anxiety. Being mindful of eating patterns, limited sugar and processed snacks and planning meals and/or snacks contributes to overall student athlete wellness.
Time Management & Boundaries
Achieving a balance between athletic life and school life takes a strategy more than it takes will. The combination of being a student and an athlete comes with the pressures of both roles, which requires time management skills to renew student athlete wellness.
According to EW Motion Therapy, realistic goal setting, use of a planner, and time to rest are important tools to navigating the life of a student athlete. Prioritizing to-do lists, utilizing calendar apps from phone devices, and blocking off time for practicing and social time can help to create balance in your busiest day.
Moreover, learning how to set boundaries is equally as important. Saying ‘no’ to a social event or determining when to listen to your body when it is tired or needs breaks is not weakness- it is wisdom. Student athlete wellness is built on an athlete’s ability to perceive and appreciate the need to carve out time for rest. Rest is not a privilege or reward for hard work. It is imperative to maintain optimal performance.
Creating space for self-care events, whether that be 15 minutes of stretching, journaling, or going outside and unplugging, should be scheduled into your day as you would for any chore activities. Boundaries and balance are not only intended to survive the season, but more importantly, to help in creating healthy habits for the rest of your life.
Final Thoughts
High school student athletes may unintentionally ignore the symptoms of physical or mental exhaustion in their quest to do better than they did the day before. But true achievement comes from caring smarter rather than working harder; it doesn’t just happen on the good days. The concept of student athlete wellness emphasizes sustainability over immediate gain and consistency over intensity.
Self-care does not mean you are selfish in approach. It is what allows you to engage fully, physically and mentally, on the field, in the classroom, and in your personal life. Whether you are focusing on a better sleep pattern, providing your body with proper nutrition, or creating space for rest, you are initiating and giving support to a larger story of thriving, not merely just getting by.
Start with one area this week and make one minor but coordinated modification. See if it makes any difference at all in your routine and/or amount of rest. Know that real student athlete wellness starts with a single, deliberate action. Whether it be more sleep, a change in diet, or time management throughout the week. Your performance, your body, and your mind will all be appreciative.
