Peggy R. Anderson

Extension Agent

August 11, 2010

Hydration is Key to Athletic Performance

Proper nutrition is always important for children but it is especially important for the young athlete according to Tammy Roberts, a nutrition and health education specialist with University of Missouri Extension.

"A well-hydrated body is a body that can perform at its peak," said Roberts.

At practice or in the game, children can expect to sweat. Sweat is the body's natural way of cooling itself. A hydrated body is better able to sweat and thus stay cool.

"Drinking cool water before, during and after exercise can assure good hydration," said Roberts.

One or two hours before practice or the game, it is recommended that youth drink between one-half cup to two cups of water depending on body size. Then, 10 to 15 minutes before the event, drink again but a little but less.

"During sports, make sure your child is drinking every 20 minutes. Within two hours after the event, drink more. If exercise is intense enough for body weight to be lost, three cups of fluid should be consumed for every pound of weight lost," said Roberts.

The best choices for fluids are water, 100 percent juice and sports drinks.

"It is not likely you will have a measuring cup at the practice field so to help your child gauge how much to drink, encourage them to drink until they no longer feel thirsty and then drink just a little bit more," said Roberts.

The "little bit" more is because athletes sometimes don't feel their thirst adequately.

"It is easier to stay well-hydrated if you start that way. Encourage your young athlete to drink water throughout the day," said Roberts.

Some signs of dehydration include infrequent urination, dry lips, sunken eyes, and poor energy levels. Signs of heat-related illness include clammy skin, muscle spasms, muscle pain, nausea or the heart beating at a fast rate.

"If your child experiences these symptoms, take them to a cool place, remove excess clothing and give them a cool drink. Seek medical help if symptoms don't improve," said Roberts.

Avoiding the “Freshman 15”

Most new college students have heard of a phenomena called the "freshman 15."

The phrase refers to the 15 pounds many students gain during their first year in college according to Tammy Roberts, nutrition and health education specialist, University of Missouri Extension.

"The good news is that for most the weight gain is closer to three to 10 pounds. There are several possible causes and many ways for new college students to keep their weight in check," said Roberts.

Cornell University's Division of Nutritional Sciences conducted research with their students and discovered that students gained an average of four pounds during their first semester on campus.

Four pounds in one semester is about a pound a month. If the weight gain stops there, it wouldn't be problematic. If a pound a month continues it won't take long until health will be impacted. Causes in weight gain can be psychological, social or practical according to Roberts.

"Starting college is stressful. It's a new environment with new people and a very unfamiliar schedule. For some, there is the pressure to excel. Students may find themselves eating for comfort or to relieve stress," said Roberts.

Some freshmen want to fully experience every aspect of college life. For them, the weight gain may be as a result of more social activities - like welcome events, parties, sorority and fraternity rush - which often involve food or calories of some type.

From a practical perspective, many college freshmen are simply exposed to more food than they are used to. In the dorm dining halls there is an abundance of a variety of foods.

"Research tells us that the more that is available, the more we eat. Some students may find themselves staying up later and they get hungry and snack more often than normal," said Roberts. To avoid excess weight gain as a college student, Roberts recommends practicing these habits:

* Eat three healthy meals per day with reasonable portion sizes.

* Keep healthy snacks available so you aren't tempted by the high calorie ones.

* Limit high calorie drinks. Water is an excellent choice for a drink.

* Get plenty of exercise.

* Walk to classes and events rather than drive.

* Get enough sleep. Many students eat to keep themselves awake.

"With a little bit of planning, you will be wearing the same jeans you are wearing your freshman year at the beginning of your sophomore year," said Roberts.

Schedule

Wednesday, August 11 – Burke County

Thursday, August 12 – Divide County

Friday, August 13 – Burke County

Monday, August 16 – Burke County

Tuesday, August 17 – Divide County