Brickie Recovery · Zero Hour

Check-In & Hydration

Recovery is where you actually get better. Check in every morning, hit your water, and show up ready. Sweat more in training, bleed less in war.

Daily Check-In

Hydration

Morning Check-In

Rate how you feel — honest numbers help you and your coaches. Takes 20 seconds.

Sleep last nightaim 8–10 hrs

hours

Soreness1 fresh · 5 wrecked

Energy1 empty · 5 firing

Stress / mind1 calm · 5 frazzled

Hydration yesterday1 dry · 5 dialed

I have sharp or new joint/muscle pain (not normal soreness)

Recover Like a Brickie

Sleep 8–10 hrs — the #1 recovery tool. Phone down, same bedtime.
Refuel within an hour — protein + carbs (chocolate milk, PB&J, shake).
Hydrate all day — see the Hydration tab.
Move & mobilize — RPR reset, foam roll, easy stretch, a 10–20 min walk.
Sharp pain? Tell the trainer. Soreness is fine; pain is a message.

Your Water Target

Water is your drink. Aim for about half your bodyweight in ounces — more on hot or two-a-day days.

Bodyweight (lb)

Hot day / two-a-day (add ~25%)

90 oz / day

Today's Water

0 / 0 oz

Are you behind?

Catch up if you notice: dark yellow pee · headache · muscle cramps · dizziness · dragging energy. On hot days, add salt / electrolytes with your water — you sweat it out.

Game & practice day

When	Do
All day before	Sip steadily — show up hydrated, not chugging at kickoff.
During	Water every break; electrolytes if long or hot.
After	Rehydrate + refuel (protein + carbs).

Skip soda, energy drinks & pre-workout. If you ever feel faint, cramp badly, or stop sweating in the heat — tell a coach or Athletic Trainer Mark Leto right away.

Hobart Brickies Football · Work! Work! Work! · #AllMyLife — a coaching guide, not medical advice.