JOURNAL SKETCHBOOK
Running on thirsty
Despite cooler temperatures, dehydration still a concern during exercise Though the mercury has inched lower as the Upstate approaches autumn, heat and dehydration are still a concern, said dietitian Monica Amburn. With the advent of a new athletic season for students and many days of warm weather still ahead, staying on top of hydration needs is essential, she said. For student athletes training and competing for workouts of about 90 minutes, Amburn recommends a mixture of sports drinks, both low-calorie and fullcalorie versions. The drinks can also be alternated with water. However, “sports drinks really work best if you’re actually playing sports,” she said. For anyone simply going to the gym for a 30-minute workout or to exercise less than 90 minutes, Amburn recommends an affordable and accessible choice: water. Making water desirable can be a challenge, she said, but the taste can be spruced up with a few slices of fruit or a little 100 percent juice. Tea and coffee actually count towards daily fluid intake,
but she said care should be taken with a favorite Southern refresher: sweet tea. “That carries a lot of sugar and a lot of calories that can lead to unwanted weight gain,” she said. The saying that everyone should have eight glasses of water each day is not a golden rule, Amburn said. “It’s not exact for every single person; we all have different fluid needs based on how active we are, how tall we are and how heavy we are.” Amburn said the best way to check on hydration is urine color: dark yellow means you’re not hydrated enough. Another popular myth is that caffeine dehydrates, she said. “A couple of cups of coffee or glasses of tea a day are actually not going to dehydrate you.” When coffee drinkers run into trouble is when they consume eight or more cups per day, she said. Amburn said a range of beverages are suitable for kids. Pure fruit juice is an excellent choice, as long as parents limit the portion
size. Milk is another good option. Chocolate milk, which is also becoming popular among adult endurance athletes, is a good choice for restoring minerals and providing carbohydrates and protein for active children. Senior citizens should sip water, milk or juice throughout the day because age blunts the ability to recognize thirst. With tailgating season just days away, fans should keep in mind that alcohol is extremely dehydrating, Amburn said. “If you’re going to have alcoholic beverages, you need to make sure you have other non-alcoholic beverages on hand so you can help counteract the effects of the alcohol.” Before drinking any alcohol, it’s a good idea to hydrate with other fluids, Amburn said. “If you start out even a little bit dehydrated, it’s going to make for a really long day – and a really long next day.” Contact April A. Morris at amorris@ greenvillejournal.com. In cooperation with
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AUGUST 31, 2012 | GREENVILLE JOURNAL 37