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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
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Tenderioin of Beef.

Bouquetiere
A generous portion of
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af potato.

Mini Kabobs
Your choice of tender
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All dishes are prepa
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‘Reservations Recommended
OPEN AT 5:00 PM

Fillet of Sole A
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Sole is poached then
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red fresh while
and enjoy an
atits best in our

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Terrace Speedway Results
:-May 26-27 Winners:
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444 Phil

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- Truscott (3 wins), 081 Brent

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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. Your
bodies will thank you and your
competitors will envy you, _

Next) week: Vitamins and
minerals — are athletes getting
toe much of a good thing?

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