- Sports Nutrition Performance Tip #11: “It’s cold outside…I won’t get dehydrated because I am not sweating as much…right?” Wrong! Your body actually has to work even harder to stay hydrated in cold weather because it has to warm the cold air as it enters the body. Also, you are still sweating even if you are cold…so make sure you continue to drink 5-10 oz of fluid every 15-20 minutes during exercise.
- Sports Nutrition Performance Tip #12: Sports drinks like Gatorade and PowerAde are designed to provide carbohydrate and electrolytes for exercise lasting 1 hour or longer or for exercise in extreme heat and humidity. If thirsty during the day…rely on water, flavored waters and Crystal Light for hydration.
- Sports Nutrition Performance Tip #3: Did you know a 2% dehydration level in your body can decrease performance?! It can actually decrease performance by 10%…so we want you to stay hydrated! The best way to check if you are hydrated is to look at the color of your urine. If it is clear or pale yellow, you are likely hydrated. However, if it looks more like apple juice or oil, you are dehydrated and need to start drinking some extra fluid before practice or your game!
- Sports Nutrition Performance Tip #14: Breakfast is the most important meal of the day! Overnight your body uses its liver stores of carbohydrate to maintain blood sugar while you sleep. Thus, you need to replenish those losses when morning comes. Plus, good carbohydrate jumpstarts the metabolism & gives you energy. Aim to get a good whole grain carbohydrate, a lean protein, and a low-fat dairy product in your breakfast EVERYDAY!
- Sports Nutrition Performance Tip #15: Snacks can be a great nutrition benefit for exercisers if they snack healthfully. Try to eat a whole grain carbohydrate (granola bar, whole grain cereal, whole wheat crackers, pretzels, fruit, etc) AND a lean protein (yogurt, 2% cheese, 2% cottage cheese, turkey jerky, lunch meat, etc) or a healthy fat (peanut butter, nuts, seeds, avocado, etc.) at every snack. Examples include peanut butter crackers, fruit and string cheese, yogurt and whole grain cereal, granola bar and nuts, etc)
Have a question? Leave a comment for Amy.
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