TEAM SBH: WHAT CAN BE CONSIDERED "FLUID"?
Beth Warren, MS, RD, CDN
Checkout the original TEAM SBH email byÂÂ clicking here
A mere 2% drop in body fluid can already cause symptoms. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat causing your heart to beat faster. Therefore, your body cannot meet the aerobic demands of your running. A study published in April 2010 in the Journal for Athletic Training showed that runners running in 80 degree weather (most likely our conditions in Disney), that started a 12K race dehydrated, finished 2.5 minutes slower compared to when they were hydrated!
WHAT COUNTS TOWARDS FLUID?
Although I want to encourage you to choose simple H20 as your preferred choice of beverage, daily (and trust me, the more you drink, the more you will want to drink), many other fluids, and even foods, count towards hydration. So, just in case you are "not a water drinker" fear not! Here are other sources, that may suprisingly, count towards fluid needs:
Iced Coffee or Tea
One of the biggest misconceptions in health is that caffeinatedÂ coffee and tea acts as a diuretic that offsets any fluid intake. Well, that is not exactly the case. Increasingly studies suggest that the added fluid in coffee still counts. And others even suggest that 1-3 cups per day does not cause you to urinate more quantity, but may cause you to run to the bathroom with a little more urgency. Take caution if you are sensitive to caffeine because it is a nervous system stimulant, including energy drinks. Make sure you time your intake of caffeinated fluids with the actual training to avoid GI distress during the run.
In our current training regiment, sports drinks are not required. Interestingly, a study published in the April 2010 Medicine and Science in Sports & Exercise found that runners who rinsed their mouths with a carb solution (or energy drink) right before and every 15 minutes during hour-long treadmill sessions ran faster and about 200 meters farther than those who rinsed with a placebo. "Carbs trigger reward centers in the brain," says Ian Rollo, Ph.D., one of the study's authors. The brain senses incoming energy "which may lower the perceived effort," he says.
THE POINT? For our beginning short 3-mile training runs, if Â you want the benefits of a sports drink minus the extra calories, swishing may help. It's also good news for runners who get queasy from ingesting a lot of sugar at once.Â But for runs over an hour, find a drink you can stand to swallow!
**SEE BELOW FOR A MAKE-IT-YOURSELF SPORTS DRINK RECIPE**
Juices and Milks
Vegetable and fruit juices and milk options can add both fluid and other benefits depending on the type of beverage such as vitamins, minerals and protein. Take caution for added sugars and calories in your overall daily intake and be sure it matches, not overcompensates, the aerobic demands of your training.
Fruits and Vegetables
Believe it or not, at least 20% of our fluid needs come from eating foods, mostly from fruits and vegetables. To read more about foods and hydration checkout this article I wrote for Fooducate.com (click here).
Tap water, bottled water, sparkling water and waters infused with fruit-flavorings. Just be careful to check for artificial sweeteners, which are not beneficial.
To make water seem even more appealing, try these:
Add a wedge or slices of fresh lemon, lime or even orange, tangerine or grapefruit, sliced cucumber and or melon, fresh mint leaves, a cinnamon stick, fresh grated ginger root or fresh grated zest from an organic citrus rind, a splash of 100% fruit juice or freeze 100% juice and bits of real fruit like berries in ice cube trays to add color and flavor
RECIPE OF THE WEEK: SPORTS DRINK
Dilute based on taste preference and stomach discomfort:
1 cup water
1 tsp lemon juice
1/4 tsp salt
4 tsp sugar
3/4 cup water
1/4 cup cranberry juice
1/4 tsp salt
I've set up this series on Sports Nutrition to benefit the runners running for a great cause:Â Sephardic Bikur Holim, a non profit mental health and social service agency (read more about SBH here). Each participant from age 15 and up, is working hard to raise money for the organization and join Team SBH in running the half-marathon at Disney in Orlando, Florida this coming February 2014. Through their marathon training, I hope my nutrition tips will help their run performance and safety. They can be found hereÂ as well, to help all of you!
Annie's Recipe Corner
Why We LOVE Avocado!
The creamy taste and texture of avocado's make them irresistibly delicious. This green fruit is the perfect add on to a meal or even snack for extra flavor and of course awesome health benefits. In just a single one oz serving, avocados contain 8% of your daily value of fiber, nearly 20 vitamins, minerals, and phytochemicals, and just 50 calories! Avocados also provide us with the healthy kind of fat that helps improve your health and acheive your weight loss goals! I love using avocado in recipes as a substitute for an unhealthier fatty ingredient. For example, mixing avocado into tuna instead of mayo to make a delicious and nutritious simple tuna salad. Here's how to do it:
1 can of light tuna of your choice
Half of a ripe avocado
Salt and pepper to taste
Carrots, peppers, celery or any other veggies you like
In a bowl combine the tuna and avocado. Chop up your veggies really
small and add them. Season with salt and pepper to taste. Mix it all
up and that's it! Enjoy!
How do you prepare your avocado?! Please share your ideas below:
To learn more about the research behind the nutrition benefits of avocados, click here!