We kicked off Week 1 of the Fuel Up with Food To Recover Challenge this week! This is a 3 week challenge with a different sports nutrition topic each week. This week, the topic was hydration. We talked about the importance of hydration, how to tell if you are hydrated, when drinking a sports drink is needed, and then we made our own sports drinks. If you were not able to attend, see below for helpful information and the sports drink recipes!
Why is Hydration Important?
50-60% of your body weight is water! Water is very important for the body to function properly. Water is needed for chemical reactions in the body, moving nutrients and waste through the body, and regulating body temperature. Muscles and blood are also 75-80% water. You can see why being hydrated is important for athletic performance, too.
Fluid Goals
Goal is Balance: Fluid In = Fluid Out
Fluid In = Food and Beverages
Fluid Out = Urine, Sweat, Breathing
Average Fluid Losses Per Day: 2-2.5 liters (~65-85 ounces)
Before Long Runs/Workouts: Hydrate Before You Start
-2-3 cups of water 2-3 hours before activity
-1 cup of water 1 hour before activity
During: Try to Estimate Your Sweat Rate and Replace What You Are Losing
· Average needs: ~2 cups per hour
· Try to take a few gulps every 15-20 minutes
· Drink 1-2 cups at aid stations during long races
Post: Drink Immediately After and Throughout the Day
*Fluid needs are highly individualized! These recommendations are just averages. It is important to monitor your body, watch for signs of dehydration, and find what works for you!
Dehydration
When you don’t replace the fluid that you lose:
· Your blood becomes too thick
· Your cells shrink
· Your heart rate raises
· You lose your ability to regulate body temperature
Just a 2% decrease in weight can hurt athletic performance
Signs of Dehydration:
· Confusion
· Fatigue
· Muscle weakness
· Nausea or vomiting
Monitoring Hydration
Sports Drinks
Hydration Drink Recipes
- You can weigh yourself before and after a workout (if this causes any type of anxiety, do not do this)
- For every pound lost, drink 2-3 cups of water
- Example: If you lost 2 pounds, drink 4-6 cups (32-48 oz) of water
- Monitor your thirst
- Check urine color and compare it to the chart below
Sports Drinks
- Contain fluid, electrolytes, and carbohydrates to replace what you are losing during long workouts
- Not an everyday drink
- Only may be needed in endurance events lasting longer than 1 hour (exceptions may be when exercising in very hot or humid conditions for a shorter time)
Hydration Drink Recipes
Homemade Gatorade
1 1/2 cups 100% pure coconut water
1/2 cup 100% fruit juice
1 tbsp honey
1/8 tsp sea salt
2 cups water
1-2 tsp fresh lemon or lime juice
Combine all ingredients, mix, and enjoy!
Warrior Drink (post-workout drink)
1 cup coconut water
1 cup tart cherry juice
1 cup filtered water
Juice of 1 lime
2 tbsp chia seeds
1. In a quart size jar or pitcher, combine the coconut water, cherry juice, lime juice, chia seeds, and salt. Seal tightly with the lid and shake to combine.
2. Chill for 15 minutes or linger in the fridge to allow the chia seeds to gel. Shake again just before drinking.
Shalane’s Natural Sports Drink
*from cookbook Run Fast Cook Fast Eat Slow
2 cups water
2 cups coconut water
½ cup tart cherry juice
2 tbsp fresh-squeezed lemon juice
1 tbsp blackstrap molasses
¼ tsp sea salt
1. In a large pitcher, combine the water, coconut water, tart cherry juice, lemon juice, molasses, and salt. Shake vigorously to combine. Store in the fridge for up to 3 days.
Maple Sports Drink
*Developed by Nancy Clark, RD
3 ¾ cup cold water
¼ cup maple syrup
¼ tsp salt
Mix all ingredients together. Shake well and enjoy!
Runner’s Kool Aid
1 packet unsweetened kool aid
½ cup sugar
1/2 tsp salt substitute (containing potassium and chloride- Mortin’s Lite Salt)
2 quarts water (8 cups)
Pour ingredients into a pitcher. Shake vigorously and enjoy!
*The favorites from the challenge participants were Runner's Kool Aid and Homemade Gatorade
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