When competing in longer or multiple events in a day, such
as those with a halftime or a swim or track meet, extra fuel along with a
hydration strategy during competition may be warranted to sustain energy levels
and performance.
What to Do:
Hydration – Maintaining hydration levels throughout
competition and/or practice is essential to performance. With as little as a 2% weight loss from water
weight (3 pounds for a 150 pound athlete) lost through sweat, performance can
start to suffer. Cramping, nausea, heavy
legs, dizziness and exhaustion are all signs of dehydration. In addition to properly hydrating prior
to activity, the National Athletic Trainers’ Association recommends
consuming 7 – 10 oz of fluid every 10-20 minutes – roughly 2-3 large
gulps. This can be either water or
sports drinks. Sports drinks are which
recommended for activity lasting longer than an hour, for those who are heavy
sweaters or those are cramp easily.
Quick Digesting Carbs – Utilizing foods that the body
can digest quickly and easily can help to maintain and/boost energy levels during
long (greater than 60 minutes) bouts of activity. Things such as sports drinks, bars, gels,
chews, low fiber granola bars, squeezable applesauce, fruit leathers or cereal
bars may be good options. Fruit can also
be used, but may cause stomach upset in some individuals.
The bottom line is to make fueling part of your training
plan, don’t try anything new on game day!
Tara Boening is a Licensed and Registered Dietitian with a
Board Certification in Sports Dietetics. She currently works full time in
collegiate athletics.
Reference:
http://www.nata.org/sites/default/files/FluidReplacementsForAthletes.pdf
