PROPER NUTRITION A MUST FOR ALL ATHLETES
	Take every opportunity to drink water and other appropriate fluids. Drink fluids every day, even when you are not thirsty. That means drinking at mealtime--and snacktime, too! As a competition or practice approaches, follow these guidelines: Drink plenty of appropriate fluids the 24 hours before an event. Give your body every opportunity to become fully rehydrated. If you eat a pregame meal three or more hours before an event, make sure that ample fluids are included--at least two cups (16 ounces). About 15 to 30 minutes before the start of competition or practice, drink a cup or more of fluids. This will help ensure that your tissues are fully rehydrated at the start. During the activity, drink six to eight ounces of fluids every 15 to 20 minutes. Drinking moderate amounts frequently is the best way to keep fluid levels up. If you drink too much too quickly, you may develop stomach cramps and other discomfort. Drink plenty of fluids after the activity. If you weigh in before and after activities, drink two cups (16 ounces) for every pound lost until you are within a pound of your pre-activity weight. Remember to drink fluids before you get thirsty. If you wait until you're thirsty, your body may have already lost enough water to hurt your performance. Getting it all down means you can perform at your best levels. Your endurance will be long lasting and you won't become as tired. You will have that extra edge when you need it most--whether it's the last few minutes of the contest or the last 10 meters before the finish line. Remember to power up with good food every day so you can take full advantage of a well-hydrated body. The Food Guide Pyramid is an excellent guide for the young athlete. The pyramid can help you select a nutritious diet that supplies plenty of energy. For tips on using the Food Guide Pyramid to select a high- performance diet, see Keeping Energy Levels Up.       Keeping Fluid Levels Up  Just Satisfying Thirst Is Not Enough Restricting Water--A Deadly Practice Weighing In, Weighing Out, and Drinking the Difference Dehydration Is Not a Way to Make Weight Avoid Drinks with Caffeine Are Sports Drinks Necessary? Getting It All Down Keeping Energy Levels Up The Pre-Race Meal Planner Keeping Fluid Levels Up
Home	Don't Let Your Diet Let You Down | The Pre-Race Meal Planner Keeping Energy Levels Up | Keeping Fluid Levels Up    (c) Copyright by Stapsport 2006