Educate Yourself About Hydration and Nutrition
Saturday, May 22nd, 2010Sports nutrition is a topic that is complex, and even professional nutritionists have differing opinions on what is the best course of nutrition for an athlete. As in any area of training, people have pet theories upon which they design entire athletic regimens. There are basics, though, that cannot be ignored. First, hydration is key.
Hydration is incredibly important. Health experts assert that many, if not most, people live in a constant condition of dehydration. Few of us take in the amount of water that we should. One should not go overboard with drinking hundreds of ounces of water a day, but one must absolutely maintain a baseline level for health. Being mindful of such things as the importance of not confusing thirst with hunger can also be very helpful in avoiding a constant state of partial dehydration.
Athletes must be especially mindful of proper hydration. Sweat loss through exertion requires that athletes hydrate in order to keep everything running in top form. Water is needed in the body to assist in transportation of nutrients and assist in waste elimination from the body. Water is responsible for lubricating joints and tissues, as well as regulating body temperature. Finally, water aids in proper digestion. Know that you’re hydrated based on a large amount of light-colored and diluted urine. Deep colored urine is a danger sign that you should increase your fluid intake.
As for nutrition, getting a proper balance of carbohydrates, fats, and proteins is key to optimal sports performance. Protein helps the body to repair damaged muscles, as well as build new muscles. Carbohydrates are responsible for providing the energy that causes muscles to contract. It isn’t necessary to go all high-protein or high-carbohydrate when coming up with nutrition strategies. Balance is the most important aspect of creating a workable plan. By understanding the consequences of the diet you choose, you will learn much more about your own physiology. For example, did you know that high-protein diets can contribute to dehydration?
Athletes that are vegetarians need to be very careful about designing their eating plan. Vegetarians are in danger of low protein intake, so making sure they’re taking in enough is vital. Get tested regularly to make sure your nutritional needs are adequately met. Female athletes are susceptible to iron deficiency, for example. Any athletes of both sexes can be dangerously short of B vitamins, as well as vitamin D.