HYDRATION! HYDRATION! HYDRATION!
Signs
& Symptoms of dehydration include noticeable thirst, irritability,
fatigue, weakness, nausea, headache, muscle cramping, dizziness or
lightheadedness, dark yellow urine or no desire to urinate, difficulty
paying attention, and decreased performance.
- Drink 16 ounces of water 2 hours before the start of exercise.
- Drink 8-16 ounces of fluid 15 minutes prior to exercise or during warm-up.
- Drink
4-8 ounces of fluid every 15 to 20 minutes during exercise. (some
athletes who sweat considerably can safely tolerate up to 48 ounces per
hour).
- Drink 16-20 ounces of fluid for every pound of body weight lost 15-30 minutes after exercise.
Extra Tips:
The
volume & color of your urine is an excellent way of determining if
you’re well hydrated. Small amounts of dark urine means that you need to
drink more. Regular amount of light-colored or nearly clear urine
generally means you are well-hydrated.
Urine Color Chart
http://allroadendurotouring.com/wp-content/uploads/2013/03/AllroadTouringDehydrationUrineColourChart.jpg
Physical
activities of 60 minutes or more may require a sports drink containing
6% to 8% max carbohydrates. Any greater concentration will slow stomach
emptying & potentially cause you to feel bloated.
A sodium
concentration of .4–1.2 grams per liter will help with fluid retention
and distribution and reduce the risk of exertional muscle cramping.
References:
National
Federation of State High School Associations Sports Medicine Advisory
Committee. Position statement and recommendations for hydration to
minimize the risk for dehydration and heat illness. http://www.nfhs.org/sports-resource-content/position-statement-and-recommendations-for-hydration-to-minimize-the-risk-for-dehydration-and-heat-illness/. Published November 21, 2014.
National
Federation of State High School Associations Sports Medicine Advisory
Committee. Position statement and recommendations for the Use of Energy
drinks by Young Athletes. http://www.nfhs.org/sports-resource-content/position-statement-and-recommendations-for-the-use-of-energy-drinks-by-young-athletes/. Published November 21, 2014.
American
College of Sports Medicine, Sawka MN, Burke LM, et al. American College
of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
Casa
DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers’
Association position
statement: Fluid replacement for athletes. Journal
of Athletic Training 2000;35:212-224.
Related Links
Selecting and Effectively Using Hydration for Fitness
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf
NUTRITION
Pre-Event / Game
Eat meal at least 3 hours before the competition – about 500 – 1000 calories
Chose a meal high in complex carbohydrates
(i.e. breads, cold cereal, pasta, fruits and vegetables)
Include moderate amounts of protein
Limit fats and oils (they take too long to digest!)
Restrict sugar and sweets – energy spikes & plunges
Hydration! hydration! hydration!
Daily Intake
Use low fat dairy products
Avoid highly processed or sweetened foods
Limit fried, butter, and other fats
In small quantities – gravies, sauces and dressing
Better 100% fruits juices – avoid punch and drinks and sodas
Choose balance at every meal – grain, fruit/vegetable, protein
Eat 6 small meals a day – or better yet 3 meals and 3 snacks
Post Event/ Game Recovery
The 1st priority post-exercise is to replace any fluid loss
Important
to consume some carbohydrate immediately within 15 minutes after
exercise to start restoring glycogen. (i.e. fruits, juices, sports
drinks, smoothies etc.)
The post-exercise meal should be consumed within 2 hours of exercise for best glycogen restoration.
Focus
the meal on carbohydrates, at least 100 to 200 g, but combine the
carbohydrates with a lean protein (i.e. lean meat, chicken, turkey etc)
Consuming protein with carbohydrate post-exercise will help build, maintain, and repair muscle.
References
American College of Sports Medicine. American College of Sports Medicine position stand. Nutrition and athletic performace. Med Sci Sports Exerc. 2009 Mar;41(3):709-31.
Related Links
Nutrition Fact Sheet
http://nfsmi.org/documentlibraryfiles/PDF/20090925011512.pdf
*The
purpose of this website is to provide educational information for
athletes, parents and coaches. This material is intended for general
educational purposes, and does not take the place of a physician,
or serve as substitute for medical advice or treatment. Please consult your health care provider if you have questions about a serious illness or injury.