The importance of Hydration and Nutrition for the Student Athlete
Nutrition
What is Nutrition? Nutrition is the science of the substances found in food that are essential to life.
6 Major Classes of Nutrition: carbohydrates, fats, proteins, vitamins, minerals, and water
- Carbohydrates - The most efficient source of energy and a student athlete intake should be 55-70% of total calorie intake.
- Examples are bread, rice, potatoes, quinoa, pasta
- Fats - Most concentrated source of energy. There is the minimum amount of Fats required for growth and development. Total dietary intake should be 40-50% of total calorie intakes
- Examples are butter, oil, nuts, avocados, peanut butter, cheese, fish
- Proteins - The major structural component of the body. Major functions are to help with growth, maintenance and repair of all body tissues; it is needed to make enzymes, hormones, and antibodies that help fight infections. Required increase intake if muscle growth is desired. Total dietary intake should be 12-15% of total caloric intake.
- Examples are beef, poultry, tuna, eggs, tofu, legumes, nuts, cheese
- Vitamins & Minerals - Important aspects to create a balanced diet and allow for efficient body function. Vitamins and Minerals are obtained with a healthy and balanced diet but one-a-day-vitamins are an acceptable avenue to meet daily requirements. Vitally important for aiding the body to maintain water balance.
- Examples are one a day vitamins, electrolytes, sodium, potassium, calcium, chloride and magnesium
- Water - The most essential nutrient! Accounts for 60% of body weight. Required for energy production, normal digestion, temperature control and elimination of waste products.
Hydration
Hydration is the body's water content. Water should consist of 60% of you body.
Base Water Intake - 1 ounce per every 2 pounds of body weight
Does not account for sweat loss from added activity or heat
Psychological purpose of water is to regulate body temperature, provide vitamins, allow for proper digestion and disposal of waste, and enable neurological function. As stated above it is vitally important to stay hydrated.This increases in importance with outside temperatures being elevated and/or exercise. What is the most effective way to measure hydration? That would be the color of your urine, the use of Pee Charts and or body weight can be an effective way to measure hydration. The pee chart can be review here!
Lost body weight during exercise is primary water weight and needs to be replenished correctly to avoid dehydration. It is safe for 2% of weight loss following exercises. Proper recovery and preparation can be learned about here.