Hydration

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Hydration Nutrition for the Avon Breast Cancer
Walk

• Presented by
• Heather Cherry, RD

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Congratulations!
Youre here! Youre making the commitment to
TRAIN! Your nutrition is first
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Nutrition Before, During After Exercise

• Fluids Needs
• Macronutrient needs
• (carbohydrate, protein, fat)
• Recovery

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HYDRATION

• Regulation of Body Temperature
• Dehydration can cause an increase in core
  temperature leading to
• Heatstroke, Sunstroke, Heat cramps, Fatigue
• Decrease in blood volume, which increases stress
  on the cardiovascular system
• Greatest variable for performance
• 2 body weight loss decrease performance
• 3 loss 4-8 decrease in aerobic power

Studies by Susan Barr, Michael Sawka, Kent
Pandolf, and John Green leaf
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Proper Fluid Intake

• Get hydrated before the walk! This means start
  drinking now!
• Pale/clear urine
• Throughout the day then 8-16 oz 15-30 minutes
  before the event

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Stay hydrated

• Its worth the bathroom trip!
• Sweat is 99 water
• 16-32 oz every hour (may vary on environmental
  temperature and intensity)
• For every of water weight lost during exercise
  a of water should be consumed after the
  exercise
• Most or All of your fluid replaced during the
  walk should be supplemented with carbohydrate and
  electrolytes

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Carbohydrates are your friends

• Low carbohydrate diets/programs put on hold.
• Atkins
• Ketogenic
• Most efficient fuel to burn.
• Spare protein breakdown during exercise.
• Helps with muscle recovery.

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One Hour before the walk

• Low glycemic index carbohydrate sources
• See attachment
• Slower gastric emptying
• 25-50 grams yogurt with fruit, 1 c oatmeal
• Small amounts of protein are appropriate
• Duration macronutrient
• 20 converted to blood sugar slowly
• Dairy, cottage cheese, peanut butter

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½ hour before the walk

• Higher glycemic index carbohydrates
• Convert into blood sugar quickly
• 15-30 grams sports GU
• 8-16 oz cups sports drink
• 4-8 oz fruit juice (monitor for cramping)
• No protein or fat. This will only slow down
  gastric emptying and could cause cramping.

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During the walk!!!!

• If less then 60 minutes there is no need to
  supplement carbohydrate.
• Over 60 minute walk should be supplemented with
  fluid, carbohydrate, and electrolytes.
• Sports drinks with 6-8 carbohydrate
  concentrations absorb well such as Gatorade,
  PowerAde, or All Sport
• Sports Gels have a greater carbohydrate
  concentration and can slow gastric emptying

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Recovery

• 41 Carbohydrate to protein ratio
• Sports recovery drinks
• Important to continue drinking electrolytes after
  the walk
• 1 cup of fruit with ¼ c cottage cheese, bagel
  with a few slices of turkey, 1 c pasta with meat
  sauce, yogurt
• Eat within 30 minutes of the exercise
• Supplementation? XANGO

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• Thank you and good luck
• Please contact me if you are interested in more
  individualized nutrition prescription
• Remember to
• ENJOY yourself!