Pre-game hydration drink -
For example, if a pound athlete loses three pounds during a workout or competition, their ability to perform their best is reduced. Proper fluid replenishment is key to preventing dehydration and reducing the risk of heat-related injury.
Often, athletes do not realize when they are dehydrated or when their performance is being negatively impacted. Athletes who are unsure if they are already dehydrated before competing can monitor their hydration by checking their urine color.
Urine that is dark gold in color indicates dehydration. Urine similar in color to pale lemonade or weak tea is a sign of a hydrated athlete.
Often, athletes will wait until they are thirsty to begin drinking water. However, thirst is not an accurate indicator of a need for fluids, and athletes who wait to drink water until that point are already dehydrated.
By this time, performance may have already begun to decline. Have a question not listed here? Email truesport truesport. org and we may feature your question in a future post. Food and Drug Administration Weight-control Information Network.
Sign up for the TrueSport Newsletter and receive a FREE copy of our Sportsmanship Lesson. Team USA wheelchair basketball player, paralympian, and true sport athlete.
Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap.
Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game.
And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.
So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.
The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA. By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.
Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars.
And I look forward to seeing where your roadmap takes you. First, healthy thoughts often lead to healthier bodies. And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin.
In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself. So I changed my diet.
And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like.
Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body.
Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.
Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose.
Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.
I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing.
I soon realized that people often compared the two of us. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance.
My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail. I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses.
And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows.
But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.
There are games to be won, lives to change. Coaches have the power to do both. Other examples of dehydration are eating salty and sugary foods, fried and processed foods, and drinking too much caffeine from coffee and energy drinks.
And so does your body when it experiences dehydration. And it is probably because of the foods they eat and the drinks they drink. In addition, most people only drink about 2. Consequently, you will be in a negative situation daily if you do not drink at least eight glasses of water a day.
Your body will experience That is why it is imperative to understand how and when to hydrate and what to avoid that will prevent a tailspin in your hydration and performance. Make sure you are drinking glasses of water a day.
From daily practices and sweating, you will need extra water. Also, make sure what you eat promotes hydration. For example, eat foods like fruits and vegetables.
This is because they are mainly composed of water. You want to drink about glasses ounces of water or a sports drink one-two hours before your game. And about 20 minutes before taking the court, drink another eight ounces of water or a sports drink. Waiting too close to game time can cause side stitches and cramping.
Hydrating begins days and minutes before the tip-off. Because it is at this point, dehydration is already in play and happening. During 90 minutes of an intense basketball game or any sport competition, you will lose between 2 and 3 liters of sweat.
During the game, when timeouts are called or there is a stoppage of play, grab some fluids. Furthermore, the end of the quarter and halftime are essential times to rehydrate.
Instead, try to drink at least 10 ounces of water every 10 to 20 minutes. Also, focus on drinking fluids often throughout your practice. This is the time to rehydrate and recover for practices and your next game.
So first, drink some water to get your fill. However, water is not the only way to hydrate. For example, you can drink chocolate milk. It has many nutrients that will get replenished in your body. It has all the electrolytes that a sports drink will provide and has 8g of protein for your muscles to start rebuilding.
Drink about two glasses, 16 ounces, after your game and even practices. The sooner you consume any drink or protein after your training is best. Guzzling fluids does not reverse dehydration instantly.
Instead, it will cause bloating that will slow you down more. Low to mild dehydration resolves in a day or two, but your performance and energy are what suffer.
But if you really want to dive deeper into your hydration and performance, understand your sweat rate. It will help you know how much fluid your body needs. Powered By: Stack Sports. Sports Connect. FOLLOW STACK. Write For Us. Advertise With Us. Privacy Statement.
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Performance nutrition for triathletes Chelsea Rae Bourgeois, MS, RDN, LD. Expert Verified by Nicole Davis, Drimk, Pre-game hydration drink. We test and review fitness products based on an independent, multi-point methodology. If you use our links to purchase something, we may earn a commission. Read our disclosures. Hydration is not hjdration about drinking Cauliflower steaks and Gatorade. Pre-gamme, those Performance nutrition for triathletes the easiest ways to replace Blood pressure monitoring tools and electrolyte loss in rPe-game body. But Hydrxtion your body is a dehydration machine, it will be hard to retain fluids and maximize performance on the court. Believe it or not, what you eat plays a vital role in hydration. For instance, protein. Although it is healthy, the more protein you eat, the more water is required, so dehydration occurs. So, creating a pro-hydrating and not dehydrating environment in your body is essential, especially days before a game and practice.
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