Newswise — Going back to school means a return to sports such as football, cross country, cheerleading, and lacrosse, and to other physically demanding activities such as marching band. Preparation for these activities is often intense, and usually takes place outdoors, in the extreme heat of summer. It is imperative that students stay hydrated and maintain high energy levels.
According to Diane Radler, Ph.D., R.D., associate professor with the Department of Nutritional Science in the UMDNJ-School of Health Related Professions, the ideal drink for staying hydrated in the heat is water, which a person should drink at regular intervals throughout the day. The amount needed to maintain hydration differs with each individual. Factors such as body type, environmental conditions, and type of activity all affect the amount of water needed. To keep well hydrated, Radler recommends that students "Drink water before exercise, during, if possible, and afterwards."
She offered this tip for restoring fluids after a strenuous workout: "To measure proper hydration after exercise is to weigh yourself before the activity and then again afterwards. The weight you will lose acutely as a result of the exercise will largely be water."
For active people who prefer something other than water, Radler says sports drinks are a much better choice than so-called energy drinks. Sports drinks provide beneficial electrolytes that replenish lost fluids and are a very good option for athletes who train more than two hours a day. By contrast, the lure of energy drinks is usually caffeine or an herb, such as Guarana, that contains caffeine. While caffeine in an energy drink can provide a quick jolt, that boost often gives way to a sharp crash later on. Radler says drinks with high caffeine levels are not a healthy source for energy.
Choosing a healthy diet is as essential as staying hydrated, Radler said. She advises people who eat meat to choose leaner cuts because they are easier to digest. Also, people whose activities demand agility should avoid foods that make them feel heavy. Fruits and vegetables are actually hard to digest, and "if you are not used to eating them, they may be an issue right before exercise," Radler notes. To get proper nutrients from fruit, try a fruit juice, which is easier to take because there is no fiber to digest. Eating fruits and vegetables with a meal should not be a problem.
Whatever you eat, Radler says you should allow yourself an hour to digest any meal before resuming strenuous activity. Only rely on a sports drink or a high-carbohydrate sports gel if the amount of exercise can not be cut back. But if you do have the time to eat and digest a healthy meal, that is always the better choice.
The University of Medicine and Dentistry of New Jersey (UMDNJ) is the nation's largest free-standing public health sciences university with more than 5,700 students attending the state's three medical schools, its only dental school, a graduate school of biomedical sciences, a school of health related professions, a school of nursing and a school of public health on five campuses. Annually, there are more than two million patient visits at UMDNJ facilities and faculty practices at campuses in Newark, New Brunswick/Piscataway, Scotch Plains, Camden and Stratford. UMDNJ operates University Hospital, a Level I Trauma Center in Newark, and University Behavioral HealthCare, a statewide mental health and addiction services network.
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