LEP TTI motte one ee nats cee Second in @ serles.in a series of articles. on nutrition for athletes by Skeena Health. Unit nutri- tionist Sonya Kupka, Water is the single most im- portant: requirement ‘in sports nutrition, At least 60 per cent of body weight is water. One of the most. important functions of water for athletes is heat regula. tion, When your muscles work, heat builds up. If you don’t get rid .of this heat, your body temperature will increase. — a condition which is potentially. dangerous. To prevent this, your body starts to sweat as heat builds up. The sweat evaporates from the skin and the body cools down. During sweating, large amounts of water are lost. This water must’ be replaced or the body will become dehydrated. Dehydration affects perfor- mance and may cause heat cramps, | heat stroke. Dehydration can be life-threatening. heat exhaustion and Some: danger signals of dehydration are nausea, headache, dizziness, infrequent or dark-coloured urine or less- than-usual sweating. To prevent and treat dehydra- tion, drink. But be aware that what you drink is as important as how much. Choose a drink that leaves the stomach as quickly as possible. Not only is a full stomach un- comfortable, but the longer a fluid stays in the stomach, the -_ Community Nutritionist _ longer it takes for the water to RR mar ane ag ys oo. a is Food for Fitness. by Sonya Kupka get’ where it’s needed. Cold drinks. leave ‘the . stomach more quickly than warm fluids, Sugar slows the rate that fluids teave the stomach. Avoid sweet:drinks. For events longer than two to three hours, sip a very dilute simple carbohydrate drink, such as fruit juice. Most commercial sport drinks have two to three times the amount of sugar recommended by sports nutri- tion experts. Both these and juice should be diluted with at least equal parts water when us- ed during and after, exercise. Electrolyte solutions — dilute. mixtures of sodium,. potassium: and chloride —- are generally not needed. The kidneys ‘save : these minerals as the body - becomes dehydrated. Athletes. “competing in ultra endurance events like the Ironman Triathlon may need these salt solutions, but even for these in- dividuals, plain water is the most important nutrient. Alcoho! immediately before, during or after exercise can be hazardous. It impairs judg- ment, is dehydrating, and can cause hypoglycemia (low blood sugar), Athletes are recom- mended to avoid alcohol for 24 hours before a sports ‘event. ’. Drink water and have'a snack .. afler exercise before ‘partaking in any alcoholic beverages, Coffee. and ‘tea :are : ~also'- dehydrating. and usually. warm.” They are nota good choice for. athletes replacing body. ‘water ; lost by ‘sweating. Sweat may ‘taste salty, but it. only has a very.small amount of salt in it. Salt tablets are not. necessary, They can irritate the stomach. lining: and cause nausea and vomiting, and they. draw more .water into the stomach away. from other body tissues, increasing the risk of dehydration. Water is the best beverage. Athletes: should drink more. Drink more than you need to quench’ your’ thirst. special effort to replace all the water you may have lost by sweating. Guidelines for water are: « An hour to 15 minutes before your activity drink 1 to 2 cups. ¢ During your activity, drink half a cup every 10 to 15 minutes. ¢ Before and after a competi- tion or practice, weigh yourself and replace every kilogram lost replacing SCORE BOART) Terrace Men’s Slo-pitch League Scores: May 25 SKB Wreckers 7, Westpoint 6 Vic Froese 8, Westpoint 6 May 28 Terrace Inn 17, Rudon Rowdies 8 Bill’s Plumbing 9, Vic Froese § May 30 SKB Wreckers 20, Rudon Rowdies 6 Rudon Rowdies 9, Bill’s Plumbing &- Terrace Men’s Slo-pitch League Standings: ; Team WoL PCT. GBL Terrace Inn 5 0 1.000 -- SKB Molson Wreckers 6 1 .B857 -- Westpoint 4 2 667 1% Rudon Rowdies 3 6 333 4 Bill's Plumbing 3 6 333° 4 Vic Froese Trucking 1 7 25 5% North Coast Rugby t Union Team Terrace Northmen Prince Rupert Smithers Camels ine Dining At ts Best Havanaise Salad Lettuce, shrimp, asparagus heads, mayonnaise thinned with cucumber puree. Tenderioin of Beef. Bouquetiere A generous portion of filet broilad and served with a selection of fresh vegetables and choice af potato. Mini Kabobs Your choice of tender chunks of best or ‘chicken with vegetable places marinated and char-brollad., All dishes are prepa you walt, so relax evening of fine dining @legant new dining room. ‘Reservations Recommended OPEN AT 5:00 PM Fillet of Sole A L’Orange Sole is poached then topped with a mandarin orange Sauce served with steamed rice and beans Alamanding, red fresh while and enjoy an atits best in our MOUNT "798-2214 HOT SPRINGS RESORT LTD. LAYTON (1 win) Terrace Speedway Results :-May 26-27 Winners: Sportsman class — 5 Ernie Perkins (4 wins), 66 Herb Quast 444 Phil Hobby ‘A’ — - Truscott (3 wins), 081 Brent Mc€arron (2 wins) ‘Hobby ‘B’ — 444 Mike Bour- que (2 wins), and Jules LeFrance, Kerry Ross and Phil Truscott (1 each) Street ‘A’ — 556 Dave --Reinhardt (4 wins), Leon Lefeb- » vre-(1) Street. ‘B’ — 007 Fred Cline (3 wins), 356 Don Pearson and 556 Dave Bruce (1 each) ‘C’ Class — 856 Connie Han- “son (2 wins — hobby), 007 Jayline Cline (1 —- street stock) Jamboree winners: " Sportsman — 5 Ernie Perkins Hobby — 081 Kerry Ross Street — 007 Leon Lefebvre with one litre © - water, but the-sweat may not evaporate to cool the body... § Make a. fluid (or dedicated - . imperialists," “that’s two cups of water: ‘for. every pound lost), ||. DRINK thé fluids — pour 1 . inig them over your “head may ! give a temporary psychological boost but won’t da much | for dehydration, _ “if -it is hot “and. humid: you | may sweat more and lose more - When faced with ‘such condi- . tions — on holiday in the tropics or in Toronto — there - are some measures you can take to make exercising safer and easier. - Exercise at the coolest time of the day and gradually build up a tolerance’ to heat by holding workouts for a short time each day and gradually increase their length. Wear the lightest clothing and equipment possible. Heavy sweat suits, equipment. and other gear trap sweat and pre- vent its evaporation. Mesh jerseys, lightweight. shorts, and low-cut socks allow more sweat to evaporate than sweat suits and heavy gear. Athletes should drink more ~~. water that is, Pour yourself a tall one, on the rocks, with a twist of lemon. Order a round for your teammates. 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