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American College of Sports Medicine. (2018). ACSM Announces New
Recommendations and Warnings Regarding Safety of Energy Drinks.
https://www.acsm.org/read-research/newsroom/news-releases/news-
detail/2018/05/15/energydrinks
Convertino, V., Armstrong, L., Coyle, E., Mack, G., Sawka, M., Senay, L. & Sherman, W.
(1996). ACSM Position Stand: Exercise and Fluid Replacement. Medicine & Science
in Sports & Exercise, 28(10), i-ix. https://doi.org/10.1097/00005768-199610000-
00045.
Dietitians of Canada. PEN Handout/All About Sports Drinks. Practice-based
Evidence in Nutrition® [PEN] Knowledge Pathway Population Health/Lifecycle.
2018, January 23 [2021, April 18]. Available from: http://www.pennutrition.com.
Dorfman, L. (2017). Nutrition in Exercise and Sports Performance. In L. K. Mahan &
J. L. Raymond (Eds.), Krause’s food & the nutrition care process (14th ed.). Elsevier.
Medline Plus. (2021). Fluid and Electrolyte Balance. US National Library of Medicine.
https://medlineplus.gov/fluidandelectrolytebalance.html
Semeco, A. (2016). Post-Workout Nutrition: What to Eat After a Workout.
https://www.healthline.com/nutrition/eat-after-workout
REFERENCES
All photos are royalty-free and free for commercial use
HYDRATE WELL PERFORMWELLRECOVERWELL
Prepared by: Justine Chriqui, BAScMcGi l l D ietet ics Graduate Student
Nutrition forPERFORManceF l u ids & hyd ra t i on
*Consult a registered d iet it ian-nutr it ionist
(RDN) to determine your recommended needs
MAKE YOUR OWNSPORTS DRINK
1/4 cup (60ml ) map le sy rupFor adding e lectrolytes l ike
potassium ( lost in sweat) and
sugar (to bui ld g lycogen
stores)
1/4 t sp . (1ml ) tab le sa l tFor adding sodium ( lost in
sweat)
4 cups (1L ) wa te rFor adding water ( lost in sweat
and heavy breathing)
Mix all ingredients together, and
hydrate as recommended by your RDN*!
SHOULD I LIMIT ANYTYPES OF FLUIDS?
Coffee & caffeinated tea
Energy dr inks
Beer , wine & spir its
Large amounts of caffeinated
and alcoholic beverages should
be l imited, including:
These f lu ids can make us lose
lots of water (especia l ly as ur ine) !
Let's focus on water and electrolytes!
WHAT HAPPENS IF IDON'T HAVE ENOUGH?
Ear l y f at i gue
Gast r oi nt esti nal upset
Heat exhausti on
Hydr ate wi th el ectr ol yte- ri ch
beverages ( spor ts dr i nks,
mi l k , j u i ce, soup, etc. )
Do not r estr i ct f l u i ds befor e,
dur i ng or af ter tr a i n i ng
Weigh yours elf before & after
tra in in g, dr inking 500mL fluid
for each 1 lb (2 .2kg) lost
Dur i ng exer ci se, we can become
dehydrated and devel op an
i mbal ance of el ectrol ytes .
As a r esul t , we may exper i ence:
Wi th wor se symptoms possi bl e
To avoi d these symptoms,
B a l a nc e b o d y wat e r
D i s s olve a nd tran spo rt
n u t r ie nts a nd oxyg e n
Re m ov e w ast e f rom cel ls
M a i ntain f u nct io nin g of the
h e a rt , n erv es, m us cles, br a i n
a n d other o rgans
W a t e r and e lec tr o lytes w o rk
t o g e t her to :
. . .and much more !
WHAT DO WATER &ELECTROLYTES DO?
WHAT HAPPENSWHEN I EXERCISE?Body burns glycogen stores
and muscles for fuel
Lose water and electro-lytes
in sweat
WHEN & HOWSHOULD I HYDRATE?
General guidelines
Want to save some $ on sports drinks? Make
your own with the recipe on this pamphlet!
Before t ra i n ing/event<1h before: 500ml water or
spor ts dr i nk
2-3h before: smoot hi e, or water
wi th fr u i t as snack
>3h befor e: mi l k or soy beverage
wi th a meal
Dur ing t ra i n ing/eventDependi ng on durati on: 1L wat er
or sports dr i nk
Af te r t ra i n ing/eventMi l k or soy bever age ( p l a i n or
f l avoured) , or water wi th meal , or
soup wi th meal
These suggesti ons wi l l repl enish
body stores and a i d i n r ecover y
<1h: water
>1h: f lu id with e letrolyte &
simple carb (ex. sports dr ink)
If duration of exercise is: