Hydration And Nutrition Basics You Need To Know

by admin on May 28, 2010

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Sports nutrition is a topic that is complex, and even professional nutritionists have differing opinions on what is the best course of nutrition for an athlete. As in any area of training, people have pet theories upon which they design entire athletic regimens. However, there are some basics that are intractable. Adequate hydration is most important.

Hydration is incredibly important. Health experts assert that many, if not most, people live in a constant condition of dehydration. Few of us take in the amount of water that we should. One should not go overboard with drinking hundreds of ounces of water a day, but one must absolutely maintain a baseline level for health. Being mindful of such things as the importance of not confusing thirst with hunger can also be very helpful in avoiding a constant state of partial dehydration.

Athletes must be especially mindful of proper hydration. Sweat loss through exertion requires that athletes hydrate in order to keep everything running in top form. Water is necessary to promote the transportation of various nutrients, as well as to assist in elimination of waste products from the body. Water is responsible for lubricating joints and tissues, as well as regulating body temperature. Water also aids the body to digest foods. You can tell that you’re adequately hydrated if you produce a goodly amount of light-colored, diluted urine. Deep colored urine is a danger sign that you should increase your fluid intake.

As for nutrition, getting a proper balance of carbohydrates, fats, and proteins is key to optimal sports performance. Protein facilitates the repair of damaged muscles and helps in building new muscles. Carbohydrates are responsible for providing the energy that causes muscles to contract. It isn’t necessary to go all high-protein or high-carbohydrate when coming up with nutrition strategies. Balance is the most important aspect of creating a workable plan. By understanding the consequences of the diet you choose, you will learn much more about your own physiology. One example is that choosing a high-protein diet can make you more susceptible to dehydration.

Athletes that are vegetarians need to be very careful about designing their eating plan. Vegetarians are in danger of low protein intake, so making sure they’re taking in enough is vital. It’s also a good idea to get regular testing to determine whether all nutritional needs are being met. Female athletes are susceptible to iron deficiency, for example. Any athletes of both sexes can be dangerously short of B vitamins, as well as vitamin D.