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Tuesday, July 1, 2008
Fuel your body with fluids for success on the athletic field
Central Kansas, KS
By: By Heidi Wells, RD LD
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Photo(s) By: TWC
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While you’re fueling your active body with good, healthy food, remember: You need plenty of fluids as well.
Water makes up a large portion of your body. In fact, 92 percent of your blood, 80 percent of your brain and 75 percent of your muscles are water.
If you’re training or playing hard and your body loses excessive water through perspiration, you may feel weak and sluggish or unable to concentrate. You may even progress to a more serious condition such as heat stroke.
During athletic events, even slight dehydration can decrease speed and muscle strength, which could be the difference between placing first…or near the end of the pack.
Here are a few guidelines to help you meet your fluid needs:
• Drink 16 fluid ounces (2 cups) 2-3 hours before the event.
• Drink 6-8 fluid ounces (about a cup) 10-15 minutes before event.
• Drink 8 ounces (a cup) for every 15-20 minutes of exercise during an event.
• If the event is longer than 90 minutes, drink 8-10 ounces of a sports drink instead of water.
• After the event, drink 16 ounces (2 cups) of fluid for every pound of body weight lost during the event.
The best fluids to drink include water, low-fat milk, 100-percent fruit juice or low-sugar flavored water. Fresh fruits and vegetables also can supply your body with fluids, because of their high water content.
Carbonated soft drinks, energy drinks, and fruit drinks often are loaded with sugar and may contain caffeine, which may prolong dehydration.
Sports drinks, formulated to replace key electrolytes lost through perspiration, also contain carbohydrates for optimal performance. However, sports drinks should be used only during high intensity exercise lasting an hour or more.
To remind yourself of the importance of fluids, pack a water bottle with your lunch or in your sports bag. When you’re participating in athletic events or tournaments, bring a cooler filled with water bottles, sports drinks, and fresh fruits and veggies.
The body’s thirst mechanism is imperfect, so if you wait to drink until you feel thirsty, it will be too late.
So, the next time you start feeling sluggish during that seventh inning stretch, make sure you’re properly fueling yourself with fluids. Your body — and your coach — will thank you for it!
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