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Take every opportunity to drink water and other appropriate fluids.
Drink fluids every day, even when you are not thirsty. That means drinking
at mealtime--and snacktime, too! As a competition or practice approaches,
follow these guidelines:
- Drink plenty of appropriate fluids the
24 hours before an event. Give your body every opportunity to become
fully rehydrated.
- If you eat a pregame meal three or more
hours before an event, make sure that ample fluids are included--at
least two cups (16 ounces).
- About 15 to 30 minutes before the start
of competition or practice, drink a cup or more of fluids. This will
help ensure that your tissues are fully rehydrated at the start.
- During the activity, drink six to eight
ounces of fluids every 15 to 20 minutes. Drinking moderate amounts
frequently is the best way to keep fluid levels up. If you drink too
much too quickly, you may develop stomach cramps and other discomfort.
- Drink plenty of fluids after the activity.
If you weigh in before and after activities, drink two cups (16 ounces)
for every pound lost until you are within a pound of your pre-activity
weight.
- Remember to drink fluids before you get
thirsty. If you wait until you're thirsty, your body may have already
lost enough water to hurt your performance.
Getting it all down means you can perform at your best levels. Your endurance
will be long lasting and you won't become as tired. You will have that
extra edge when you need it most--whether it's the last few minutes of
the contest or the last 10 meters before the finish line.
Remember to power up with good food every
day so you can take full advantage of a well-hydrated body.
The Food Guide Pyramid is an excellent
guide for the young athlete. The pyramid can help you select a nutritious
diet that supplies plenty of energy.
For tips on using the Food Guide Pyramid to select a high- performance
diet, see Keeping Energy Levels Up.
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