Prehydrate for Peak Performance
August, 2015
The Trebol Soccer Club Nutrition Newsletter
PREHYDRATE FOR PEAK PERFORMANCE
It’s hot out there! Soccer season kicks off smack in the middle of the hottest time of the year in Colorado. While staying hydrated is important year-round for young athletes, it’s critical when exercising during hot weather. Dehydration not only impairs mental and physical performance, it can be dangerous if heat-induced illness occurs.
Common Signs of
Dehydration: D ark ye llow urine Infreque nt urinati on D ry lips and tongue Headache D izzine ss Irritability Impatienc e Lack of e nergy S udde n de cline in perf orm anc e
Dehydration on the soccer field is entirely preventable. The American Academy of Pediatrics (AAP) has recently updated their recommendations to keep adolescents out of danger. The AAP advocates educating young athletes about preparing for the heat, and allowing time for and encouraging sufficient fluid intake before, during and after exercise.
The importance of prehydration Drinking before a workout is often overlooked, especially for long practices and weekend tournaments (soccer is a game that doesn’t allow for frequent rehydration opportunities). A 2012 research study reported that 50% to 75% of young athletes are dehydrated before beginning sports activities, putting them at greater risk for further dehydration. The recommended prehydration strategy is to drink 16 oz of water two hours before activity, then another 8 oz fifteen minutes prior to exercise.
Make a hydration plan The National Athletic Trainers Association (NATA) recommends creating a hydration plan with young athletes, which includes education them on the symptoms of dehydration (see sidebar). In addition to the prehydration strategy mentioned above, the best way to ensure hydration is to use pre- and post-exercise weight measurements to determine and replace fluid loss. Experts advise children and adolescents to consume 16-24 oz of water for every pound lost after sports activity. According to the NATA, fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight loss (in children, the negative effects of 1
August, 2015
fluid loss begin to occur at a 1% decrease in body weight.) Postexercise rehydration should be completed within two hours, so it’s okay to drink slowly. Sample hydration plan:
Hydrating Foods: Tom atoe s (97% water) M elons (92% water) Papay a (91% water) Grape fruit (92% water) Cuc um be rs (90% water) S al ad Gree ns (94 % water) Gree n Pe ppe rs (90% water) Broc coli (90 % water) Cabbage (90 % water)
Before Exercise: • Drink 16 oz of water two hours before activity, then another 8 oz fifteen minutes prior to exercise. During Exercise: • Drink 4-16 oz every 15-20 minutes, depending on body weight and exercise intensity (soccer games don’t allow for frequent rehydration opportunities so players should drink when they get the chance). After Exercise: • Drink 16-24 ounces per pound of body weight lost, depending on body weight and exercise intensity. A natural electrolyte drink may be used to speed the rehydration process. Another great way to monitor hydration is by checking the color and amount of urine. In a well-hydrated person, urine will be the color of pale lemonade. If it’s the color of apple juice and/or there is no desire to urinate, drink more!
What about sports drinks? There’s a dizzying array of specialty drinks marketed to young athletes, many of which are loaded with sugar and artificial ingredients. While water is usually sufficient to keep most adolescents hydrated, the right sports drink can replace valuable electrolytes and replenish lost carbohydrates during prolonged, vigorous sports activities. If your child is going to be active for at least 60 to 90 minutes, or if her or she will not drink enough plain water, a sports drink may be a good option. Sports drinks should follow the 6% to 8% carbohydrate guideline to minimize any side effects from too much sugar. Some healthier options include coconut water, Skratch Labs, and Nuun. Making sports drinks at home is another good choice. Email me for my homemade electrolyte recipe! In addition to drinking water throughout the day, water-based foods, such as fruits and vegetables, also contribute to proper hydration (see sidebar). As an added bonus, these scrumptious superfoods are loaded with essential vitamins and minerals growing children need to thrive both on and off the soccer field. For additional information or answers to questions, email Diana Walley at [email protected]. 2
The Trebol Soccer Club Nutrition Newsletter
PREHYDRATE FOR PEAK PERFORMANCE
It’s hot out there! Soccer season kicks off smack in the middle of the hottest time of the year in Colorado. While staying hydrated is important year-round for young athletes, it’s critical when exercising during hot weather. Dehydration not only impairs mental and physical performance, it can be dangerous if heat-induced illness occurs.
Common Signs of
Dehydration: D ark ye llow urine Infreque nt urinati on D ry lips and tongue Headache D izzine ss Irritability Impatienc e Lack of e nergy S udde n de cline in perf orm anc e
Dehydration on the soccer field is entirely preventable. The American Academy of Pediatrics (AAP) has recently updated their recommendations to keep adolescents out of danger. The AAP advocates educating young athletes about preparing for the heat, and allowing time for and encouraging sufficient fluid intake before, during and after exercise.
The importance of prehydration Drinking before a workout is often overlooked, especially for long practices and weekend tournaments (soccer is a game that doesn’t allow for frequent rehydration opportunities). A 2012 research study reported that 50% to 75% of young athletes are dehydrated before beginning sports activities, putting them at greater risk for further dehydration. The recommended prehydration strategy is to drink 16 oz of water two hours before activity, then another 8 oz fifteen minutes prior to exercise.
Make a hydration plan The National Athletic Trainers Association (NATA) recommends creating a hydration plan with young athletes, which includes education them on the symptoms of dehydration (see sidebar). In addition to the prehydration strategy mentioned above, the best way to ensure hydration is to use pre- and post-exercise weight measurements to determine and replace fluid loss. Experts advise children and adolescents to consume 16-24 oz of water for every pound lost after sports activity. According to the NATA, fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight loss (in children, the negative effects of 1
August, 2015
fluid loss begin to occur at a 1% decrease in body weight.) Postexercise rehydration should be completed within two hours, so it’s okay to drink slowly. Sample hydration plan:
Hydrating Foods: Tom atoe s (97% water) M elons (92% water) Papay a (91% water) Grape fruit (92% water) Cuc um be rs (90% water) S al ad Gree ns (94 % water) Gree n Pe ppe rs (90% water) Broc coli (90 % water) Cabbage (90 % water)
Before Exercise: • Drink 16 oz of water two hours before activity, then another 8 oz fifteen minutes prior to exercise. During Exercise: • Drink 4-16 oz every 15-20 minutes, depending on body weight and exercise intensity (soccer games don’t allow for frequent rehydration opportunities so players should drink when they get the chance). After Exercise: • Drink 16-24 ounces per pound of body weight lost, depending on body weight and exercise intensity. A natural electrolyte drink may be used to speed the rehydration process. Another great way to monitor hydration is by checking the color and amount of urine. In a well-hydrated person, urine will be the color of pale lemonade. If it’s the color of apple juice and/or there is no desire to urinate, drink more!
What about sports drinks? There’s a dizzying array of specialty drinks marketed to young athletes, many of which are loaded with sugar and artificial ingredients. While water is usually sufficient to keep most adolescents hydrated, the right sports drink can replace valuable electrolytes and replenish lost carbohydrates during prolonged, vigorous sports activities. If your child is going to be active for at least 60 to 90 minutes, or if her or she will not drink enough plain water, a sports drink may be a good option. Sports drinks should follow the 6% to 8% carbohydrate guideline to minimize any side effects from too much sugar. Some healthier options include coconut water, Skratch Labs, and Nuun. Making sports drinks at home is another good choice. Email me for my homemade electrolyte recipe! In addition to drinking water throughout the day, water-based foods, such as fruits and vegetables, also contribute to proper hydration (see sidebar). As an added bonus, these scrumptious superfoods are loaded with essential vitamins and minerals growing children need to thrive both on and off the soccer field. For additional information or answers to questions, email Diana Walley at [email protected]. 2
