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Stay Hydrated
BY KATHLEEN WOOLF, PhD, RD//Correspondent
(Coaches note #1: dehydrate a muscle by 2%
and you will lose 10% contractile strength in that muscle. Rule #1
for optimum sports nutrion-continually top off your bodily
water supply)
As a swimmer, you spend your workouts surrounded by water.
Surprisingly, swimmers are at increased risk of dehydration.
Adequate fluid is needed inside your body to function as a
coolant. Consume fluids before, during and after exercise to
ensure success in the pool. Follow these guidelines to ensure
that you are always well-hydrated.
HOW MUCH AND WHEN?
· Drink at
least 2 cups (16 ounces) of fluid, preferably water, about two
hours before exercise. Fifteen minutes before exercise, drink
one-half to a cup of water.
· During
exercise, drink about 6-12 ounces every 15-20 minutes. An
average “gulp” is about one ounce. When your
workouts are less than an hour, plain water will keep you
hydrated. When your workouts are more than an hour, consume a
sports beverage that contains fluid, carbs and electrolytes.
Soda and fruit juices should not be consumed because they contain
too many carbs for hydration during exercise and may lead to
stomach discomfort.
· After
exercise, replace fluids as quickly a possible. For every
pound of body weight lost during a workout, drink three cups of
fluid.
· Drink
fluids at regular intervals throughout the day.
HOW DO I MONITOR HYDRATION?
· Check your
urine color first thing in the morning. When well-hydrated,
urine is pale yellow and does not have a strong
odor. Dark yellow, infrequent urine suggests
dehydration.
·
Don’t rely on thirst. Instead, drink before you feel
thirsty. If you are thirsty, it is too late.
ENERGY DRINKS: NOT A GOOD
CHOICE!
Energy drinks are popular among teenagers and young adults.
They are marketed as a quick way to boost mental energy and improve
performance. These beverages are NOT appropriate for fluid
replacement during exercise. They are full of caffeine and
other stimulants that may make you feel jittery and lead to
dehydration. They also contain too many carbs to be used for
fluid replacement and may lead to stomach distress if consumed too
close to the beginning of exercise. (Coaches note #2: the only sports drink
I aprove of is Hammer's HEED. A low glycemic, complex carbs
drink, no simple sugars. No FCAT athlete should be drinking Red
Bull, Amped, Monster etc.)
Kathleen Woolf, PhD, RD is a registered dietitian and a member of
the American Dietetic Association, the Sports, Cardiovascular and
Wellness Nutritionist Dietetic Practice Group, and the American
College of Sports Medicine. She is an assistant professor in
the Department of Nutrition at Arizona State University.
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