Eat to compete: Fluids

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Eat to compete Fluids
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Introduction

• Water is the athletes best friend, it is like
  the cars cooling system.
• Water is essential for life.

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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

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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

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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

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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

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Water or sports drink?

• Water
• exercise lt60 minutes
• Sports drinks
• exercise gt60 minutes
• Athletes drink more due to flavor

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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

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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

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Fluid RecommendationsAfter 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

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Other Sport Drinks

• High Carbohydrate Drink
• 50 -70 gms / 8 oz
• No fat little or no protein
• Protein enhances recovery
• 41 CHO to protein ratio
• Pre-game meal or post-event recovery

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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 51

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Hydration

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

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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

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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

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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

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• 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

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