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The Best Hydration Is a Plentiful Resource





         We hear it all of the time, but don’t always do it, “Drink more water.” Water is boring, I
         know, but keeping our bodies hydrated in general is imperative for good health and it’s
         especially important for athletes that are at risk for dehydration through strenuous activ-

         ity.



         Water is considered an essential nutrient because it comprises 50-70% of our body’s
         composition. It aids in blood circulation, regulates the body’s internal temperature, cush-
         ions joints, aids in digestion, absorbs nutrients, and protects vital organs. So it’s really no

         wonder why the American Academy of Pediatrics recommends this as the go-to bever-
         age for athletes before and during a sporting event or practice.



         The amount of water athletes should consume depends on several factors including: the
         length and intensity of the activity, heat and humidity, clothing/gear, physical condition of

         the athlete, and the weight and age of the athlete. Though there are a lot of factors to
         consider, the American College of Sports Medicine provides the following guidelines for

         optimal hydration:
                •      Before exercise: 16 – 20 oz. within the two-hour period prior to exercise.
                •      During exercise: 4 – 8 oz. every fi fteen-to-twenty minutes.

                •      Post exercise: Replace 24 oz. for every 1 lb. of body weight lost during
         exercise.



         For parents and coaches that are concerned about dehydration during these warm sum-
         mer months, here are a few helpful tips. Have your athletes carry a reusable water bottle

         to school and practice. If they need more incentive for fl avoring try an infuser water
         bottle and pack it with cut up fruit. Coaches, make it mandatory for participation that

         your athletes consume at least 32 oz. of water at every practice or game. Or provide a
         cooler of water right on the fi eld to ensure that they are staying hydrated.









                                                                                     AUTHOR: Kari Beth-
                                                                                     Hinderliter, MSN,

                                                                                     FNP-BC

                                                                                     Family Nurse Practitio-

                                                                                     ner of Kingston Family

                                                                                     HealthCare – Marlette
                                                                                     Regional Hospital


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