nutrition_fluids

Fluid Replacement:

Of all nutritional concerns for athletes the most critical is proper fluid hydration. One of the key functions of fluid for the athlete is for body temperature control. Lack of this element above all others can hinder performance and lead to more serious complications.

A fluid loss of as little as 2-3 percent of body weight impairs performance. Fluid losses of 7-10 percent of body weight will lead to heat stroke and death. For a 150-pound person, a 2-3 percent fluid loss equates to 3 to 4 1/2 pounds of body weight.

Research shows that endurance athletes who are involved in physical activity for more than an hour and a half can produce up to three quarts of sweat per hour. That equals a loss of 6 pounds of body weight.
Fluid replacement is a special concern for children involved in sports activities. Children have lower sweating capacity and they tolerate temperature extremes less efficiently than adults. Young children also produce more heat during exercise. They typically take two to three days longer to get used to exercise during warm weather. Keep the water bottle handy during all sports activities for children. Even better, don't let your children leave home without it.

Five Basic Rules for Fluid Replacement:

1. Cool fluids are best (40 - 50 F).
2. Plain water, or sports drinks and diluted juices that have 4-8 percent carbohydrate concentration, adequately replace fluid for most athletes. On sports drink labels look for carbohydrate contents of less than 20 grams per 1 cup (8 oz). Dilute fruit juice by mixing one part juice with one part water. Extremely concentrated beverages such as carbonated sodas, undiluted fruit drinks and juices, and high carbohydrate supplements will slow absorption rates. They are not useful for immediate fluid replacement.
3. Don't depend on thirst. By the time you feel thirsty, your body already has started to dehydrate.
4. Weigh before and after an athletic event. Replace 2 cups fluid for every 1 pound lost.
5. Sip water or dilute fluids (<20 grams of carbohydrate per cup) during competition or training. Athletes involved in steady competition or training for longer than one hour may benefit by using cool, pleasantly flavored, lightly sweetened beverages such as diluted fruit juices or sports drinks. These beverages provide both a fluid replacement and carbohydrates.

The suggested protocol for fluid replacement is:

Drink 2 cups cool water about 2 hours before competition or training. Follow this by drinking 1 to 2 cups fluid 15 minutes before the event.
Drink 4 to 6 oz (1/2 to 3/4 cup) of cool water, diluted fruit juice or sport drink every 10 to 15 minutes during competition or workout.
After competition or workout, weigh and replace every pound of lost weight with 2 cups plain water or sweet-tasting beverage. Avoid caffeine-containing beverages.

Fueling Your Sport:

Increased activity brought on by participating in workouts, training or competition requires extra energy intake. Dietary plans that provide the most efficient energy sources will help to fuel the athlete for success. A diet built around high levels of complex carbohydrates protein intake is the best approach.

Several factors influence the amount of energy that athletes need to successfully train and compete. The type, intensity and frequency of training as well as the size, age and sex of the individual are major factors that dictate energy needs. For example, "weekend" athletes who engage in short bursts of activity will have different energy needs than serious marathon runners who are intensely training.

Carbohydrates, fats and protein all provide energy for the body. The primary functions of protein are growth, maintenance and repair of body tissue rather than as an energy source. Using protein for energy is inefficient, expensive, and may lead to liver and kidney problems in later life. Carbohydrates and fats should be the energy sources to fuel the human body in all types of activity. (Learn More...)

A healthy athlete performs at their best.

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