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Friday, September 19, 2008
Hot List
Collin County, TX
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10 Tips for Staying Hydrated
The calendar may be approaching Fall, but September in Texas can still be deadly, especially for athletes. Once an athlete is thirsty, they are already dehydrated. It can take up to 24 hours to re-hydrate if an athlete uses only water, therefore making it an insufficient fluid replacement during exercise. Athletes benefit from having a beverage that contains some carbohydrates for brain and muscle energy and sodium to increase fluid absorption and retention. The optimal sports beverage will contain 14-19 grams of carbohydrates per 8 ounce serving and roughly 50-110mg sodium. Beverages that should be avoided include alcohol, caffeinated drinks, juice, soft drinks or energy drinks. Here are 10 Tips for Staying Hydrated:
1. Drink until urine is the color of lemonade. Colors like apple juice or beer are signs of dehydration.
2. Don’t over hydrate. The body can only take in so much fluid.
3. Eat foods with high water content (fruits, vegetables, milk, etc) to increase your fluid intake.
4. Drink regularly instead of based on thirst. Carry a bottle of water in your backpack or bag and keep it full all the time.
5. Rely on sports drinks for exercise 60 minutes or longer. Sports drinks are intended to make you thirsty so that you will drink more.
6. Pick a sports drink you like during your off-season to accustom yourself to it before the regular season.
7. Choose a sports drink with electrolytes (sodium, potassium) – they increase the absorption of fluids and aid in fluid retention.
8. Choose a sports drink with 14-19 grams of carbohydrates for each 8 ounce serving. The carbohydrates increase palatability of the drink and replace energy in the muscles and brain.
9. Not to be confused with sports drinks: fortified, fitness, herbal, oxygen enriched, and designer waters
10. Factors that increase fluid needs additionally: high protein diets, high fiber diets, traveling on planes, humidity, and wearing heavy sports equipment while exercising.
For more information
Alicia M. Brown MS, RD, CSSD, LD
Board Certified Specialist in sports
Dietetics Registered and Licensed Dietitian
aliciamichellebrown@yahoo.com
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