Feature Articles: Exercise
Drink for optimal athletic performance
Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist in Barton County, University of Missouri Extension
Whether it's soccer, football, basketball or baseball, what
young athletes drink will impact their athletic performance.
According to the American Dietetic Association’s Complete Food
and Nutrition Guide, getting enough to drink is one of the most
important things to do. Lots of body fluid is lost during physical
activity and those fluids need to be replaced. If your young athlete
thinks it doesn’t matter that they don’t drink, let them know that
even slight dehydration (equal to losing 2-3 pounds of body weight
in a workout for a 150-pound person) can impact their performance.
Fluid has several functions other than simply satisfying our
thirst. Fluid helps us produce energy from the food we eat and helps
us transport nutrients. Fluid helps us cool down. As we sweat, the
droplets of water hit our skin and the air cools the skin and the
blood just under our skin. The cooler blood flows through the body
helping it to become cool.
Finally, fluid acts as a cushion to protect tissues and organs
from the jolts of athletic activity.
To prevent dehydration, drink fluids before, during and after
athletic events and practices. Sometimes it’s hard to feel thirst
when you are exercising so just drink ½ to one cup every fifteen
minutes to prevent problems. Remember that pouring water over the
body may make it feel cooler but it doesn’t re-hydrate. Only drinking
(or eating foods with a lot of fluid) can do that.
For the most part, water is the best choice for good hydration.
People who are working out for longer than an hour can benefit from
sports drinks. They provide electrolytes that can be lost during
intense exercise and they provide carbohydrates for fuel to the
muscles. Soda and juice have carbohydrates too but it’s too much
for the body to be able to absorb and use during the exercise period.
That excess sugar can cause diarrhea, cramping or nausea. The carbonation
in soda can make you feel full and not thirsty when you really need
to drink. Some people dilute fruit juice and that is fine. Keep
in mind that the diluted fruit juice does not provide electrolytes.
It’s hip to carry a water bottle. So, find the neatest looking one around and drink from it. It helps your performance!
Last update: Wednesday, January 19, 2011