Water and energy are two important factors for athletic performance. Professional athletes know this and take sports nutrition seriously. They know what to eat, when to eat and how to stay hydrated. Casual athletes, weekend warriors and people who exercise in spurts may ignore the rules important to overall health. Add summer heat to the mix and you may have the ingredients for damage rather than the benefits that come from staying active and exercising.
Athletes should consult with a registered dietitian who can tailor personal needs to the individual's sport and activity level. For the rest of us, let's look at some basic guidelines for getting the most from goals to stay active:
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Although staying hydrated is important all year, summer heat puts added emphasis on the importance of having enough liquids available before, during and after exercise. Since up to 70% of our body's weight is water, it makes sense that water becomes a critical part of our performance. Water is part of our blood and helps transport nutrients and waste products. Our body uses perspiration as a way to regulate internal temperature. Even when sweat is evaporating quickly in the heat, our water balance is going down.
- Water is the first source for hydration. Adding lemon, lime or a packet of a flavoring mix intended for water may be a way to make it more attractive to the taste buds.
- How much should the average athlete drink? That will vary with your age, weight, height and activity level, but some guidelines suggest one to two cups two hours before the activity (that can come in the form of water, tea, coffee, juice or fruit), and four to six ounces every 15 minutes during the activity. That means if you are planning a long walk or workout, you need at least two cups of water in your water bottle. After exercise, drink more water. (For each pound of water weight you lose during exercise, you need two to two and a half cups of replacement liquids.)
- In the heat of summer and with the loss of minerals through perspiration, sports drinks with added minerals (including electrolytes like sodium, potassium and magnesium) and easily used carbohydrates may be a good choice. You may want to dilute them with water.
- Low-fat chocolate milk is another good choice to hydrate and provide important nutrient replacements (as well as protein and carbohydrates). This is a good choice after exercise.
- Fruits like whole oranges, apples or juicy peaches, as well as unsweetened juices and skim milk are other options to hydrate as well as revitalize after exercising.
- Alcoholic beverages can have a negative effect on water balance, especially if they increase urine output. Tea, soda, sweet juice drinks and coffee add liquid to the body, but may not relieve thirst.
- Being ready for action means having energy available to burn during exercise. Although it may be tempting to exercise first thing in the morning, it may not be the best choice for your health. Carbohydrates are the easiest burning calories, so cereal with skim milk, yogurt or cereal bars may be a good start, but timing is important. When to eat depends on your health needs and is even more important if you are on medications. This is something to discuss with a registered dietitian and your medical doctor.
- After exercise, your body needs to be refueled as well as rehydrated. Now is the time to turn to a balanced meal with lean protein as well as healthy carbohydrates (fruits, vegetables, whole grains) and more liquid.
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.
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