Roller Derby Bout Day: Fueling, Hydration, Warm-Up and Gear Check

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Bout day. The track tape went down at noon, the merch table is up, the announcers are testing the mic and the medics are setting up chairs with a clear view of the track. In the locker room skaters are lacing up, taping fingers and checking toe stops. Someone is eating a peanut butter sandwich; someone else is too nervous to eat anything. Doors open in an hour, and then it’s 60 minutes of jams, pileups and lead jammer calls in a hot gym. Whether it’s a home-team bout, a travel-team game or a three-day tournament, this is our roller derby bout day guide: what to eat and drink, the mouthguard question, a warm-up, the heat, a gear check, and getting through a tournament weekend.

General information. If you have diabetes, a heart condition or another health issue, ask your doctor or a sports dietitian how to fuel. Back to the roller derby hub.

What a bout asks of you

Under WFTDA rules, a flat-track game is 60 minutes of play in two 30-minute periods, built from jams of up to two minutes with no more than 30 seconds between them. Each team gets three 60-second timeouts, and there are official reviews, official timeouts and halftime, so you’ll be in the building far longer than an hour. On a short bench you may skate jam after jam. That’s a stop-and-start effort, more like a team sport than a long steady ride, and it shapes how you fuel. The full game structure is on our roller derby rules page.

Before: eat something real

The joint position statement from the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada suggests 1 to 4 grams of carbohydrate per kilogram of body weight, 1 to 4 hours before exercise lasting more than an hour. Close to the start, keep fat, protein and fiber lower if your stomach is touchy. In real life:

• 3 to 4 hours before: a normal meal built on carbs: rice or pasta with chicken, a burrito bowl, a turkey sandwich and fruit.
• 1 to 2 hours before: something small: a banana, a bagel with honey, a granola bar, crackers.
• Nerves? Liquid carbs (a smoothie or sports drink) often sit better than solid food. Try new foods at practice, never on bout day.
• Volunteering too? Many skaters help set up the track or the venue before the game. Eat before you start hauling sport court, not after.

Hydration and the mouthguard

The same ACSM statement suggests drinking about 5 to 10 mL of fluid per kilogram of body weight 2 to 4 hours before exercise (about 10 to 20 oz for a 60 kg / 132 lb skater), and aims to keep fluid losses during exercise under about 2% of body weight. The National Athletic Trainers’ Association (NATA) says drinking to thirst is reasonable when you don’t know your sweat rate, and warns against drinking so much that you gain weight during exercise.

• On the bench: a few sips when you come off a jam, more at halftime. A wide-mouth bottle like the Nalgene 32 oz is easy to grab with wrist guards on; mark it with your number.
• Mouthguard rules: WFTDA requires a mouthguard for all skaters during play. Skaters may take it out in the penalty box (but no other gear), and it has to be back in before they leave. Some skaters sip around a strapless guard on the bench. Carry a spare like the Shock Doctor Gel Max in case one hits the floor.
• Heavy sweaters: an electrolyte tablet like Nuun Sport (300 mg sodium) or a carb-plus-electrolyte mix like Skratch Labs Hydration helps in hot venues. Compare options in our electrolyte powder guide.

If you’re on a low-sodium diet or have high blood pressure, kidney or heart problems, check with your doctor before using electrolyte products, and follow the label.

During: fuel for the second period

For “stop and start” sports lasting about 1 to 2.5 hours, the ACSM statement suggests 30 to 60 grams of carbohydrate per hour. A single bout may not need much, but a long day with a doubleheader or a late start does. At halftime: a sports drink, a few orange slices, a handful of pretzels or half a banana. Skaters who skip lunch out of nerves often fade in the second period, just when the score gets tight.

Warm-up: hot before the first whistle

A systematic review found warming up improved performance in 79% of the measures studied, and AAOS recommends warming up before skating. A bout-day warm-up of about 20 minutes, finishing shortly before team introductions:

• Off skates (5 min): marching, leg swings, hip circles, a few squats and lunges, arm circles.
• Easy laps (5 min): build from easy strides to crossovers, then backward skating and transitions.
• Skills (5 min): stops, knee taps, a few double-knee slides and lateral cuts, so your body remembers how to fall before it has to.
• Contact and starts (5 min): light hitting and bracing with a teammate, walls in pairs and threes, then a few jammer starts at full speed.

At halftime, keep moving: a few easy laps or squats before period two so you’re not stiff for the first jam. More on preparation in roller derby training.

Hot gyms and heat illness

AAOS warns that skating “may not seem like a strenuous sport”, but it’s easy to get overheated or dehydrated in hot, humid conditions. Derby is played in rec centers, warehouses and convention halls, and a summer venue without air conditioning, full of fans and skaters in pads and helmets, gets hot. NATA’s heat illness statement says athletes should get used to the heat gradually over 7 to 14 days. Know the warning signs (confusion, collapse, very high body temperature): someone with suspected exertional heat stroke needs to be cooled right away, ideally in cold water, and emergency services called. If your league ever practices or plays outdoors, add sun protection: the American Academy of Dermatology suggests a broad-spectrum, water-resistant SPF 30+ sunscreen, reapplied every two hours or after sweating.

Bout-day gear check

WFTDA rules require quad skates (no inline skates) and a helmet, mouthguard, wrist guards, elbow pads and knee pads, and protective gear can’t come off during play. WFTDA’s risk guidelines add that guards, pads and helmets need a hard shell or inserts, fit well, are worn the way the maker intends and are in good condition; pads with worn-out Velcro should be repaired or replaced. A skater whose gear doesn’t comply has to fix it before returning to play. Before you leave home:

• Helmet with no cracks; your team’s jammer and pivot helmet covers if you play those positions; mouthguard plus a spare.
• Wrist guards, elbow pads, knee pads with caps that aren’t worn through and straps that still grip.
• Skates: tight axle nuts, toe stops secure, spare wheels and bearings, a skate tool.
• Jersey with your roster number on the back and upper arms (WFTDA says numbers can’t be taped on the fabric).
• Nails trimmed to no longer than ¼ inch, or each finger taped; jewelry removed or taped (WFTDA recommends it).
• Water bottle, snacks, electrolytes, tape, a small first aid kit, a dry shirt for after.

Gear picks and fit are in our roller derby gear guide.

Safety staff and injuries during the game

WFTDA’s minimum for games and tournaments is two professional medical staff (first responders, EMTs, paramedics or physicians), with one available to treat at all times; if both are busy, play stops. Know who they are before the first whistle. Under the rules, a skater whose injury stops a jam or the clock sits out the next three jams. Bleeding has to be stopped and covered before a skater plays on. Be honest after a hit to the head: concussion symptoms can take hours to show, and a skater with signs of concussion doesn’t return that day. Our roller derby injuries page has the CDC HEADS UP signs and danger signs.

Tournament weekends and doubleheaders

• Between games: get out of your skates, eat a carb-rich snack with some protein within an hour and keep drinking; with three or more hours, have a real meal.
• Head knocks: WFTDA’s guidelines say a skater assessed earlier may be asked to check in with the concussion volunteer again before warming up for the next game. Go, and be honest.
• Pack for the whole weekend: food from home or a grocery store, more electrolytes than you think, spare wheels and laces.
• After the last game: refuel, rehydrate and sleep; our recovery page has the details, and roller derby nutrition covers everyday eating. Compare soccer game day for more tournament ideas.

Roller derby bout day: FAQs

What should I eat before a roller derby bout?

A carb-based meal 3 to 4 hours before (rice, pasta, sandwiches, fruit) and a small snack 1 to 2 hours before. The ACSM statement suggests 1 to 4 g of carbs per kg of body weight in the 1 to 4 hours before longer exercise. Keep it familiar.

How long is a roller derby bout?

Under WFTDA rules, 60 minutes of play in two 30-minute periods, with jams of up to two minutes and up to 30 seconds between jams. Timeouts, official reviews and halftime make the whole event longer.

Can I take my mouthguard out during a bout?

Not while you’re playing. WFTDA requires a mouthguard during play; skaters may remove it in the penalty box but must put it back before leaving. Skaters not in contact play may go without one.

How much water should I drink during a bout?

Drink to thirst if you don’t know your sweat rate, sipping when you come off a jam and at halftime. The aim is to avoid losing more than about 2% of body weight without overdrinking. Hot venues and doubleheaders call for more, plus electrolytes.

What should be in my derby bag on bout day?

Skates and a skate tool, spare wheels, helmet and helmet covers, mouthguard plus a spare, wrist guards, elbow and knee pads, jersey, tape, water bottle, snacks, electrolytes, a small first aid kit and dry clothes for after.