Fuel a Winning Edge
The most important factor in sports nutrition is water, which makes up approximately 60 percent of body weight. Athletes require more water than the typical 8 cups of water everyone should drink each day. It is crucial to stay hydrated to ensure you avoid overheating or becoming dehydrated.
The following guidelines, set out by the American Council on Exercise, can help you stay hydrated:
- Drink about 17 to 20 ounces of fluid 2 to 3 hours before exercise.
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water no more than 30 minutes after you exercise to replace any fluids lost.
- If you exercise for more than an hour, consider a sports drink.
Dehydration can lead to a number of problems, so be sure you are aware of the following symptoms:
- Headache
- Feeling dizzy or light-headed
- Dark urine
- An inability to urinate
- Dry mouth
If these symptoms continue, a diluted sports drink (half water and half sports drink) can help balance out electrolytes.
Eating a balanced diet and having the right combination of calories from carbohydrates, proteins, and fats is another key to sports nutrition. Prior to competition, you should eat a meal high in carbohydrates. Choose easily digestible foods, avoid sugary foods within one hour of the competition, and drink plenty of water.
For additional sports nutrition information, contact our sports medicine doctors at The Hand & Upper Extremity Center of Georgia. Call (404) 255-0226 or request an appointment online.