Nevada County Picayune and Gurdon Times Newspaper Archive

Proper Fluids, Food Needed For Optimum Performance

Nutrition is an important factor affecting fitness and physical activity. In this third and final article in a series Rossia Brown-Broughton, Extension associate at the University of Arkansas at Pine Bluff has some recommendations of the American and Canadian dietetics associations to share about fluid and food intake for optimum athletic performance.

Physical activity always results in increased heat production in the body. The main way the body removes heat is by sweating. Sweating leads to water loss, which can decrease muscle strength, endurance and coordination and increase risk of cramps. Excessive body water loss results in heat exhaustion and heat stroke, which can lead to death.

Replacing the water lost by sweating is the best way to prevent dehydration. Weighing before and after physical activity is the easiest way to determine the amount of body water lost as sweat. To replace each pound of body water lost in physical activity requires one pint (two cups) of fluid.

Guidelines for fluid intake during athletic events are two cups fluid, two hours before the event. Then two additional cups of fluid 15 to 20 minutes before the event. Throughout the event consume frequent, small (= cup) servings of plain cool water. Thirst is a poor indicator of fluid need, because vigorous physical activity decreases the thirst mechanism.

For most individuals exercising less than one hour cool water is the best way to replace fluids. The typical American diet provides enough sodium and other minerals to replace those lost through sweat. Sports drinks may be useful when exercising over one hour or in high temperature or humidity conditions. The body easily absorbs sports drinks containing six to eight percent glucose or sucrose with a small amount of sodium. These drinks help maintain blood glucose without causing stomach cramps. Concentrated sports drinks, or sports drinks containing fructose, may cause stomach cramps.

Some sound dietary recommendations for exercise or competition are to eat meals high in complex carbohydrates (grains) and low in fat and protein before competition. Avoid foods which cause stomach or intestinal problems. A liquid meal supplement which provides a good balance of fluid and nutrients may be helpful for athletes who have pre-competition stomach problems.

During exercise or competition carbohydrate snacks (sugar or starch) are not helpful for athletic events lasting less than one hour. For longer events small amounts of carbohydrate consumed every 30 minutes may delay fatigue. Athletes should first try this during practice, not during competition. Some athletes find that carbohydrate-containing beverages are tolerated better than carbohydrate-containing foods.

Post-exercise carbohydrate intake helps replace muscle glycogen. Consumption of high-carbohydrate foods as soon as possible after competition promotes glycogen storage.

The best nutritional recommendations for athletes is the same as for all of us  to consume adequate fluids and a well-balanced diet from a variety of foods.

For more information about food and nutrition contact the Clark County Extension office at 501 Clay Street in Arkadelphia.