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“Over the River and Through the Woods… Eating to ENERGIZE”

“Over the River and Through the Woods… Eating to ENERGIZE”. Kelly Streit, MS, RD Instructor, Food and Nutrition OSU Extension Service Clackamas County. The Great Pacific Northwest Hard physical activity done in a cold/dry/damp environment can result in DEHYDRATION & HYPOTHERMIA .

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“Over the River and Through the Woods… Eating to ENERGIZE”

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  1. “Over the River and Through the Woods… Eating to ENERGIZE” Kelly Streit, MS, RD Instructor, Food and Nutrition OSU Extension Service Clackamas County

  2. The Great Pacific Northwest Hard physical activity done in a cold/dry/damp environment can result in DEHYDRATION & HYPOTHERMIA

  3. Dehydration = excessive loss of body fluid Symptoms: Fatigue, headache, low/no urine production, elevated HR, lightheadedness, dry mouth, and muscle cramps Contributing Factors: Diuresis, overdressing, fluid deprivation/restriction

  4. In a cold/dry/damp environment, sweat can evaporate so quickly that one does not have a good sense of fluid loss from the body

  5. Fluid losses can exceed 1 quart/day through the respiratory passages

  6. Q: Why do you feel the need to “pee” in the middle of a snowstorm? Blame it on “cold-induced” diuresis

  7. Over dressing Excess body heat production Overdressing  excess body heat production  profuse sweating Profuse sweating

  8. Fluids are often not readily available during cold weather activity; lack of thirst, fluids may freeze, or intake may be restricted

  9. A cold/dry/damp environment, diuresis, overdressing, and lack of fluids  DEHYDRATION

  10. Hypothermia = excessive loss of body heat; decrease in body core temperature <97 degrees F Symptoms: Shivering, euphoria, and confusion  lethargy, weakness, slurred speech, disorientation, combative behavior  shivering ceases, delirium, coma Contributing Factors: Prolonged exposure to the cold/damp, inactivity, improper dress, low glycogen stores

  11. Hypothermia can develop in relatively mild temperatures (50-65 degrees F)

  12. “Eating to ENERGIZE”

  13. Begin the day well fueled and hydrated. Rise & Shine & Dine! • Drink 1-2 glasses of water upon arising • Eat a high-carbohydrate, low-fat, and moderate-protein meal to “break the fast” before heading out

  14. Feed your PACE • Balance calorie intake with physical activity • Consider the terrain, clothing, equipment being carried, and changes in temperature

  15. Be Your Own “Pack Mule” • Plan 3-5 meal/snack breaks throughout the day • Include a variety of carbohydrates at each meal/snack • Keep a water bottle with you at all times • Drink BEFORE you are thirsty • Avoid caffeine, alcohol, and other diuretic substances • Drink until you pee clear

  16. Q: Do you need a sports drink?

  17. Rest, Refuel, & RENEW • Consume a high carbohydrate meal at the end of the day • Rehydrate • Rest

  18. Thank you for coming! For more information please contact me… Kelly Streit, MS RD Instructor, Food & Nutrition Extension Family & Community Health kelly.streit@oregonstate.edu OSU Extension Service Clackamas County 200 Warner-Milne Road Oregon City, Oregon 97045-4096 Phone 503-557-5885 Fax 503-655-8363 extension.oregonstate.edu/clackamas

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