Upload
petrice-foxworthy
View
5.957
Download
0
Embed Size (px)
DESCRIPTION
Proper hydration for athletes, vitamin D its importance and how to get it
Citation preview
Summertime Nutrition
Hydration and Vitamin D
Dehydration
• Athletes who train 2 hours/day can easily lose an additional 2 liters resulting in a total fluid loss of up to 5 liters/day.
• Dehydration– increases your core temperature causing
cardiovascular strain in the form of increased heart rate
– increased blood pressure– lower cardiac output (the volume of blood pumped
by the heart in one minute).
Signs of Dehydration
• Outward signs of dehydration are obvious thirst, muscle cramps, weakness, decreased athletic performance, difficulty with focus, headache, nausea, fatigue, reduced urine output, dark urine and dizziness.
• In athletes, even 4% dehydration can result in 20-30% decrease in work performance.
• The problem with these “warning signs” is that they are not truly a “warning” at all.
Too Late…
• By the time you experience these symptoms, dehydration has already occurred.
• If you are dehydrated going into a physical activity, no amount of water you drink during the activity is going to make up for not drinking enough water on a daily basis.
• Voluntary fluid intake during physical activity usually replaces only 50% of the sweat loss.
Avoid Dehydration
• Drink water before you feel thirsty. • General recommendations for adults is take your body
weight, divide in half and drink that many ounces of water per day. Don’t exceed 3 quarts on a day to day basis.
• You need enough water per day to urinate every 2-4 hours.
• Normal urine color should be pale yellow. • Be aware that medications (especially diuretics), caffeine
and alcohol consumption will increase your fluid needs.
Hydration During Exercise
• 140lb adult• 2 hours prior to exercise drink 16-24 ounces of
water (approx. 2-3 cups)• 15 minutes prior to exercise drink 3-6oz (1/2-1
cup).• During exercise drink 4-6oz (about ½ cup) for
every 20 minutes.
Replace the Lost Fluids
• Measure yourself before and after exercise to determine your individual needs. – It is recommended you drink water until your pre-
workout weight is attained– Generally 16oz of water/lb. of body weight lost
• Your blood and other fluids help to remove waste products and to bring nutrients to tissues for repair.
• Replacing lost fluids as quickly as possible after a workout will speed up your recovery.
What about Sports Drinks?
• When choosing a sport drink or enhanced beverage, the fluid should contain some carbohydrate (not too much) and some NaCl.
• The carbohydrate helps to maintain training intensity because it is the primary energy fuel used during exercise events.
• Sodium chloride is necessary not so much for replacement of lost levels rather it helps to stimulate water uptake and retention as well as carbohydrate uptake.
Carbohydrate Matters
• Studies have shown that combining the different carbohydrates (sucrose, fructose and glucose) helps athlete’s burn 55% more carbohydrates than those with glucose solution only.
• Many top selling sport drinks contain only high fructose corn syrup and artificial sweeteners.
• Drinking more than 60 grams of fructose will inhibit performance and result in diarrhea.
Sports Beverages Are Not to Replace Clean Water!
• Too many calories for most kids• Lowers appetite• Having a problem getting kids to eat fruits and
vegetables?– Eliminate flavored beverages like sports drinks,
coffee drinks, juice, etc.
Just Say No to Fruit Juice
• Some may think juice to be nutritious, but it isn't the best choice for hydration.
• Juice is primarily fructose which can reduce the rate of water absorption so cells don't get hydrated very quickly.
Honey Sticks or Liquid Gold for Energy
• Honey sticks are equal parts glucose & fructose.– Glucose will be absorbed quickly while the fructose
portion burns a little slower so your blood glucose doesn’t bottom out.
– Honey sticks can be purchased at your local health food store or online.
• LiquidGoldEnergy.com– Organic sports energy gel
– Honey for energy– Molasses and Sea Salt for electrolytes
Coconut Water• Coconut Water• Per ounce• 5.45 calories• 1.3 grams sugar• 61 mg potassium• 5.45 mg sodium
• Gatorade• Per ounce• 6.25 calories• 1.75 grams sugar• 3.75 mg potassium• 13.75 mg sodium
On a budget? Make your own!
Make your own Sport Drink!1/4 cup evaporated cane juice dissolved in hot water1/4 teaspoon iodized sea salt1/4 cup OJ (or other fruit juice)Add enough filtered water to make 1 quart
Vitamin D
• All cells and tissues in our bodies have vitamin D receptors
• Vitamin D is responsible for the regulation of over 2000 genes in the body
Vitamin D Deficiency
• American Journal of Clinical Nutrition study found that vitamin D contributes to good health by:– Boosting our immune system (decreases risk of
colds and flus)– Secretion and regulation of insulin by pancreas– Regulates our heart and blood pressure– Increasing muscle strength and brain activity
Beyond Ricketts
• Vitamin D Deficiency contribute to:– Decreased muscle strength– Increased risk of falls– Increase risk of colorectal,
prostate, breast and stomach cancers
– Multiple Sclerosis, infections, type 1 Diabetes, high blood pressure, high cholesterol
– Poor mood– Stunted growth due to
weakened bones
– Poor cell formation and longevity
– Weakened bones due to decreased calcium uptake
– Poor sleep patterns– Decreased athletic
performance– Poor skin health, accelerates
aging process– Improper digestion and food
absorption– Hearing and vision problems– Generalized muscle aches and
bone pain (fibromyalgia)
Rare in foods
• Vitamin D is very rare in foods• Found in limited amounts (naturally) in eggs, liver
and fatty fish– Wild salmon contains 981 I.U.’s vit D– Farmed salmon contains 249 I.U.’s vit D
• Also in D fortified milk and dairy products• Study of women and infants found 76% of moms
and 81% of newborn infants were deficient despite 96% of moms drinking D fortified milk, 90% taking a multi w/ D and 70% eating fatty fish
What can you do?
• Supplement– Want Vitamin D3– Take 2000 I.U.’s/day safely without testing to
check your levels. If highly deficient you may take 10,000 I.U.’s per day if you have been tested
– Vitamin D is a fat soluble vitamin which means it is possible to overdose when taken as a supplement
Sun Exposure
• You cannot become vitamin D intoxicated due to too much sun exposure
• Studies have shown sun exposure to produce 20,000 I.U.’s of vitamin D in the body
• Any person living North of Atlanta, GA cannot make vitamin D in wintertime.
• So now is our time to make enough Vitamin D
Is it safe?
• UVB rays hit our skin, interact with cholesterol under the skin and through a series of biochemical reactions, vitamin D is formed
• Using SPF 15 or higher sunblock decreases our ability to make vitamin D by 99%
• 5-15 minutes of sunlight on arms and legs between the hours of 10am – 2pm only 2-3 times per week. After that protect yourself from burning preferably with UV protectant clothing
Thank you!
• Petrice Foxworthy, DC• Cambridge Chiropractic • 530-672-6451• www.cambridgechiropractic.com