Fuel Winning Edge with Nutrition

Excelling on the playing field begins with proper nutrition. Encourage your athletes to follow these nutrition tips from the sports medicine experts at Sierra Pacific Orthopedics.

The most important factor in sports nutrition is water, which makes up approximately 60% of body weight. Athletes require more water than the typical 8 cups of water doctors recommend drinking each day. It is crucial to stress the importance of staying hydrated to your players to ensure they avoid overheating or becoming dehydrated.

The following guidelines, set out by the American College of Sports Medicine, can help educate your athletes on how to stay hydrated:

Drink about 17 ounces of fluid 2 to 3 hours before exercise.
Drink about 8 to 10 ounces of water 10 to 20 minutes before exercise.
Drink about 8 to 10 ounces of water every 15 minutes or so during your workout.
If you exercise for more than an hour, consider a sports drink.
Continue drinking water after your workout to replace any fluids lost.

Dehydration can lead to a number of problems, so be sure your athletes are aware of the following symptoms:

Headache
Feeling dizzy or light-headed
Dark urine
Inability to urinate
Dry mouth

“If these symptoms continue, a diluted sports drink (half water and half sports drink) can help balance out your athlete’s electrolytes,” explains Dr. Jerry N. Smith, sports medicine doctor at Sierra Pacific Orthopedics.

Dr. Smith says that eating a balanced diet, which includes a combination of calories from carbohydrates, proteins, and fats is another key to maintaining proper sports nutrition. Prior to competition, your athletes should eat a meal high in carbohydrates. Encourage your athletes to choose easily digestible foods, avoid sugary foods within one hour of athletic participation, and drink plenty of water.

For additional sports nutrition information, contact the sports medicine experts at Sierra Pacific Orthopedics by calling (559) 257-4107.