Why Should You Stay Hydrated All Year?

Dehydration is not only a risk during warmer weather, but also a significant issue in colder months. Failing to hydrate can cause serious damage to your body and overall health. Here are 4 reasons why you should stay hydrated throughout the year.

Boost Your Immune System

            The colder months are accompanied with much drier air, leading to dehydration. This causes your body to feel sluggish and run-down. Dry air can also increase your risk of catching a cold and/or the flu. Drinking water will help your body prevent and fight off these infections by supplying the body with the fluids it needs.  Water flushes toxins and ensures your cells are well oxygenated and full of nutrients.

Sweat It Out

            Perspiration is more noticeable in warm months, often visible as beads of sweat. Sweat in cold months turns into water vapor quickly, and is therefore less noticeable. To avoid dehydration, it is important to drink water throughout the day, especially before, during and immediately after a workout. Water helps to regulate body temperature.  

Maintain, Don’t Gain

            Your body is more likely to pack on extra pounds during colder months because exercise tends to decrease, and food intake tends to increase. However, with proper hydration, your body is able to turn fat into energy more efficiently. Energy is needed to avoid feeling lethargic during short winter days. Additionally, when adequately hydrated, your body is less likely to retain fluids and more likely to eliminate false hunger cues associated with dehydration. 

Keeps Things Moving

            

Graphic From U.S. Geological Survey

Hydration is vital to your body’s organs and digestion. Water carries nutrients and oxygen through the body, lubricates joints, and controls blood pressure. If your body is dehydrated by just 1-2%, your heart has to work harder because your blood is thicker than normal. Dehydration can cause muscle fatigue and cramps, loss of coordination and exhaustion.   

Tips & Tricks

·         Carry water around everywhere you go―all year long.

·         Eat water-rich fruits and veggies.

o   Lettuce: 95% water

o   Oranges: 88% water

o   Apples: 84% water

·         Know your sweat rate (see Hydration 411) to determine how much water you need before, during, and after exercise.

·         Avoid caffeinated beverages and alcohol while rehydrating.

·         Use an air humidifier to add moisture to the air and prevent illness. 

·         Add flavor to plain water such as lemons, cucumbers, limes, or other favorite fruit.

            Water does numerous things for your body. Staying hydrated in winter months may be more of a challenge, but it is important. Athletes and exercisers are particularly susceptible to dehydration due to the varying intensities of a workout. For more information about how much water to drink download these files: Assess Your Hydration and Hydrate Early & Often.

Anti-Inflammatory Nutrition

Contributed by: Anna Filardo, MS, CPT

Education Program Manager, Drug Free Sport

It’s no secret that athletes are prone to injury, especially those causing inflammation around ligaments, joints, tendons, bones, even the brain. Inflammation may occur in the brain after a concussion or hard impact with the head.  A common response to inflammation is to reach for over-the-counter anti-inflammatory medications such as Ibuprofen and Aspirin.

But, did you know certain foods have anti-inflammatory properties? Nutrition is fuel for the body— helping it to heal and grow. Focus on eating foods rich in omega-3 fatty acids, vitamins, fruits/veggies, whole grains and drinking adequate water. Think: Brightly colored, minimally processed, whole foods.

Recommended Anti-Inflammatory Foods to Eat:

• Omega 3 Fatty Acids, specifically DHA

  

  Image courtesy of Harvard Health Publications: Harvard Medical School

• Salmon
• Trout
• Walnuts
• Spinach
• Chia Seeds

• Vitamins C, D, & E
• Bell peppers
• Oranges
• Kale
• Cauliflower
• Brussels Sprouts
• Broccoli
• Dairy Products
• Nuts

• Whole Grains
• Whole wheat bread/pasta
• Brown rice
• Oatmeal

• Fruits/Veggies
• The darker the veggie, the better
• Berries

• Water

Foods to Avoid:

• Alcohol
• Caffeine
• Salty food
• Sweets/candy
• Fried food

The bottom line:  take care of your body, especially when recovering from injury. For best results, work with a Sports Dietitian to determine the proper type and amount of foods to consume to optimize your path to recovery. You can also visit Drug Free Sport AXIS (dfsaxis.com) and look under the “Sports Nutrition” section for athlete-friendly recipes and nutrition handouts.

Concussion Resources:

NCAA Concussion Fact Sheet for Coaches

NCAA Concussion Fact Sheet for Athletes

Hydration 411

Water [n]: a transparent, odorless, tasteless liquid, a compound of hydrogen and oxygen, H2O. A need in life— especially when the weather is hot. Now that summer is in full swing and sport camps are gearing up, staying hydrated is extremely important. Proper hydration is crucial to keep your body moving, thinking, and performing to your highest potential.

Do you often find yourself reaching for water during practice or games; it’s probably because you are dehydrated. Read on to find tips and information about the importance of hydration as an athlete.  

*Graphic from U.S. Geological Survey

Water and the Body

The average human body is made up of 60% water. In fact, most of the body's organs are comprised on water.

• The brain and heart are approximately 73% water.
• 83% of the lungs are water.
• The skin is 64% water. 
• Muscles and kidneys are 79% water.
• Bones are even comprised of water, sitting at 31%.

No wonder our bodies cannot function properly when hydration is limited! Water is pivotal for performing at your capabilities.

Hydration

Hydration should not be forgotten when exercise, practice, or games end. Exercising in the heat without adequate fluid replacement is a sure way to cause dehydration and land you on the bench, watching your teammates practice or play.

               

“How much water is needed?”, you ask.

Well, that’s the million-dollar question. There is not a definite answer; in fact, total fluid needs and replacement protocols are quite specific to the individual. Sports dietitian, Nancy Clark, MS, RD, recommends that athletes:

·         Drink 2-3 mL of water per pound of body weight at least 4 hours before exercise, practice, or games.

·         Use your sweat rate to determine necessary water during exercise (see equation below).

·         Drink 50% more fluid than lost in sweat after exercise ends.

Graphic from the American College of Sports Medicine

Calculating your sweat rate is an important step to determine the amount of fluids you need every hour of exercise. Training with your individualized hydration protocol can not only delay fatigue, but also heighten energy and performance against your dehydrated competitors. For best results, work with a sports dietitian or certified athletic trainer familiar with personalized sweat rate calculations and hydration plans.

Hydration and Performance 

Water makes practice and games easier, and helps performance improve. When fluid is taken in the plasma, volume restores near the pre-exercise levels and assists to avoid adverse effects of dehydration on muscle strength, endurance, and coordination. In addition, pre-exercise hydration assists in improving thermoregulation, heat dissipation, and performance.    

Dehydration

Dehydration is shown when the amount of water (sweat) exiting the body exceeds the amount of water (or electrolytes) entering the body. The risk of dehydration greatly increases when practicing in hot, sunny, intense environments. Dehydration can be shown by a number of signs such as:

·         Thirst—first sign of dehydration

·         Headaches

·         Dry skin

·         Bright yellow urine (see urine color chart)

·         Difficulty concentrating

·         Increase in body temperature

·         Muscle cramps

·         Swollen fingers/toes

Dehydration and Performance

Dehydration can be detrimental to your performance, not only during practice and games but in the classroom/film room as well. Physical and mental performance is impaired when you’re dehydrated as little as 2% of your body weight. When dehydration reaches 5%, there is a 30% decline in performance. Endurance is also greatly impaired when severe dehydration sets in. The greatest danger is to the heart; plasma and blood volume fall, increasing blood thickness while lowering central venous pressure. This, in turn, causes difficulty when the body is trying to return blood to the heart. It is vital not only for exercise, but also for life.

Steps to take when dehydrated

1. Go to a cool or shaded area
2. Seek help from your sports medicine team
3. Drink clear fluids: water, electrolytes, pickle juice, etc.
4. Continue to drink these fluids until and after you are re-hydrated

Grab a water bottle and keep it by your side at all times! If drinking water is difficult for you, add flavors such a lemon, lime, or other fruit you enjoy. Athletes with high sweat rates should also consume fluids that replace electrolytes lost in sweat such as sodium and potassium. Challenge yourself and teammates to see who can meet their fluid needs each day. Drink up!