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Eat to compete: Fluids

Learn why hydration is crucial for athletic success and how to properly hydrate before, during, and after exercise. This guide provides fluid recommendations and tips for choosing the right sports drinks.

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Eat to compete: Fluids

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  1. Eat to compete: Fluids

  2. Introduction • Water is the athlete’s best friend, it is like the car’s cooling system. • Water is essential for life.

  3. Hydration • Hydration is the key to success!!!! • Water transports energy to the muscles and waste products away from the muscle • Water is needed for energy production • Regulates body temperature • Prevents muscle cramps

  4. Consequences of Dehydration • Decrease in concentration, coordination, strength, and stamina • Decrease in ability to cool body • Results in muscle cramps, headaches, chills, and exhaustion • Decrease in physical performance • Energy production is compromised

  5. Fluid Recommendations • 10 -15 cups (8 oz) daily • Food provides 2-3 cups • Fluids provide 8-12 cups • Thirst is NOT a good indicator of hydration • replaces only 50-70% of fluid needs

  6. Fluid Recommendations: Before and During Practice/ Competition • 2-3 hours before practice/competition • 17-22 oz fluid • 10-15 minutes before practice/competition • 6-12 oz fluid • Every 10-15 minutes during practice/competition • 6-12 oz fluid

  7. Water or sports drink? • Water • exercise <60 minutes • Sports drinks • exercise >60 minutes • Athletes drink more due to flavor

  8. Sport drink savvy • 4-8% carbohydrate concentration • 10-19 gms / 8 oz • Sodium concentration • 120 – 170 mg / 8 oz • Potassium concentration • 30-50 mg / 8 oz

  9. Fluids to Avoid • Drinks to avoid 1 hour before and during exercise • Full strength fruit juices or juice • Soda pop or other carbonated beverages • Caffeinated or alcoholic drinks

  10. Fluid Recommendations:After Practice/Competition • Replace fluid loss • Weigh before and after practice • Drink 3 cups (24 oz) of fluid for every 1 lb lost • Consuming carbohydrate within 2 hours of event will optimize recovery • Goal: 100 - 200 gms carbohydrate

  11. Other Sport Drinks • High Carbohydrate Drink • 50 -70 gms / 8 oz • No fat; little or no protein • Protein enhances recovery • 4:1 CHO to protein ratio • Pre-game meal or post-event recovery

  12. Other Sports Drinks • Meal Replacement Drink • 250 – 500 calories • Carbohydrate, protein and fat • 365 calories • 60 grams carbohydrate • 12 grams protein • 9 grams fat • CHO: protein = 5:1

  13. Hydration • Can you consume too much water? • Key is to keep a fluid BALANCE • Replace what is lost, but do not over consume

  14. Conclusion • Fluids are a key to success • Fluids should be consumed before, during, and after exercise. • Water is essential for life • Fluid balance should be kept for best health and best performance

  15. Fluid recommendations • 10-13 cups (8 oz) daily • 17-22 oz 2-3 hours before practice/competition • 6-12 oz 10-15 minutes before practice/competition • 6-12 oz every 10-15 minutes during practice/competition • 3 cups (24 oz) for every pound of body weight lost during practice/competition

  16. Sport Drink Criteria • 4-8 % carbohydrate concentration • 10 – 19 gms / 8 oz • Sodium concentration • 120 – 170 mg / 8 oz • Potassium concentration • 30-50 mg / 8 oz • NO carbonation/caffeine

  17. Funded by: Iowa Beef Industry Council, Midwest Dairy Association • Prepared by: Ruth Litchfield, PhD, RD, LD • Contributions by Emily Lasley, Lindsey Metcalf, Andrea Seminara and Karin Westberg

  18. . . . and justice for all The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, gender, religion, age, disability, political beliefs, sexual orientation, and marital or family status. (Not all prohibited bases apply to all programs.) Many materials can be made available in alternative formats for ADA clients. To file a complaint of discrimination, write USDA, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 20250-9410 or call 202-720-5964. Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Stanley R. Johnson, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa.

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