Nutrition important to young athletes

Watching a player from Monticello getting hauled off by the ambulance after the Vilonia-Monticello game earlier in the week reminded me just how important nutrition is to an young athlete, especially water.

The defensive lineman suffered from dehydration, which is common for high school and college athletes this time of the year. Water is so essential to the diet, and I decided to post a couple of quick tips from www.committtobefitkids.com that can help with nutrition. I hope that everyone can find these items helpful.

How To Tell If You're Dehydrated

Here are some classic signs that you need to drink more water:

Dry lips and tongue.

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Weakness, dizziness or exhaustion.

Nausea or headache.

Thirst If you're thirsty, you're already slightly dehydrated. Thirst is triggered only when the body has lost 1 percent to 2 percent of its body weight (more in older people).

Cramps Muscle cramps, especially in the legs, have been linked to dehydration or low levels of electrolytes (sodium, potassium, chloride and calcium), which help regulate muscle contractions.

Low urine volume A decreased volume of urine, though not necessarily less frequent urination, is a definite indication you're running dry.

Deeply colored urine Urine that's deep yellow, tan, light brown or has a greenish tint means you're dehydrated. Urine should be clear, pale yellow or straw colored. The lighter in color, the better.

GUIDE TO HYDRATING FOR ACTIVITY

This is good advice no matter what type of exercise you're doing, even simply walking, jogging or gardening or swimming, when sweating is not apparent.

Before

Start exercise well-hydrated. Drink about two eight-ounce glasses of water two to three hours before exercise and another glass 10 to 20 minutes before exercising.

During

Drink eight ounces of water every 10 to 20 minutes during exercise.

Choose sports drinks if you're exercising for over an hour or at high intensity. The carbohydrates in them provide fuel to muscles, while the electrolytes (sodium, potassium, chloride) help blood hold onto more water. They also make you thirsty, so you'll drink more.

After

To re-hydrate after exercise, drink more than you lost in sweat. (Weigh yourself before and after exercise.) Drink 20 ounces for each pound lost.

Sports drinks are recommended for re-hydrating after long-duration or intense exercise, when several liters of fluid are lost.