Summertime nutrition hydration and d

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Summertime Nutrition Hydration and Vitamin D

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Proper hydration for athletes, vitamin D its importance and how to get it

Transcript of Summertime nutrition hydration and d

Page 1: Summertime nutrition hydration and d

Summertime Nutrition

Hydration and Vitamin D

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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).

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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

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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

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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

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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

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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

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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)

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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

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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

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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

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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

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Thank you!

• Petrice Foxworthy, DC• Cambridge Chiropractic • 530-672-6451• www.cambridgechiropractic.com