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Everything Broad Ripple HomearrowRandom Ripplings Homearrow2011 08 19arrowColumn

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Converted from paper version of the Broad Ripple Gazette (v08n17)
Gettin' Ripped in Ripple - by Laura Minor
posted: Aug. 19, 2011

Gettin' Ripped in Ripple header

Guest columnist Jackie Dikos, RD, CSSD

Healthy Hydration

Readers: I often talk about nutrition in my articles. . . but I wanted to give a friend of mine, Jackie Dikos an opportunity to share some of her expertise as she is a Registered Dietician and a Sports Nutritionist (oh, and she WON the Monumental Marathon last year. . . .thought that was worth mentioning!). Enjoy! - Laura

The Midwest heat and humidity have been rough on summer training this year. Hydration is a critical determinant in our ability to train, compete, and recover successfully. The 2002 Boston Marathon brought media attention when 488 participants were treated for over-hydration. Too much fluid can lead to dangerously low blood sodium, a condition called hyponatremia. Dehydration and heat-related illness are far more common than hyponatremia. However, it brings awareness that athletes need to seriously watch fluid intake before, during, and after events to promote overall fluid balance.
A great way to support fluid balance is by knowing how much sweat you lose during a workout to better judge how much fluid to ingest. This can be done by calculating your sweat rate. Determine your sweat rate by weighing yourself nearly nude right before an exercise session, after any last bathroom stops, eating, or drinking. Keep track of any fluids consumed during the workout. Then weigh again, nearly nude, immediately after the workout. Subtract your weight before exercise from the weight after exercise. Multiply the total number of pounds lost by 16 (as in 16 ounces of fluid). Be sure to add in any fluids consumed during the workout. Then divide the total number of ounces by the number of hours of exercise. This final number reflects the approximate number of ounces of fluid to drink per hour.
For Example:
Pre-workout weight 130 lbs - post-workout weight 128 lbs = 2 lb weight loss
2 lb weight loss x 16 = 32 ounces
32 ounces + 8 ounces consumed during workout = 40 ounces
40 ounces divided by 1 hour 15 minute workout = 32 ounce per hour sweat rate
An athlete's ultimate goal should be to drink as much as is required to minimize exercise-induced weight loss. Weight loss greater than 2-3% should be avoided. Weight gain should never occur. Tracking your sweat rate at various times of the year and season can be a useful tool for healthy hydration.

Keeping Hydration Fun
You don't have to rely on the sports drink filled market to hydrate your summer training. Here's a recipe to make your own sports drink right at home. Be sure to test this out in training before you decide to use it in the race setting. Enjoy!

Cherry-Lemon Sports Drink
Ingredients:
2.5 ounces tart cherry juice
1 ounce lemon juice (about 1/2 of an extra-large freshly squeezed lemon)
2.5 tablespoons of honey
~27 ounces of cold water
~1/6 -1/4 tsp. salt (1/6 would be just under 1/4 tsp. of salt)
Directions:
Combine tart cherry juice, lemon juice, and honey in a 32 ounce water bottle. Then add enough water to fill bottle to the 32 ounce line. Add salt. Shake vigorously until the honey has completely dissolved into the beverage. Chill and serve.
Recipe makes 32 ounces, 4 - 8 oz. servings
Each serving is approximately 50 calories, 0 grams of fat, 0 grams protein, 14 grams of carbohydrate, 0 grams of fiber, 112-145 mg sodium, 39 mg potassium

Jackie Dikos, RD, CSSD is a Sports Dietitian, mother of two, and qualifier to the 2008 and 2012 Olympic Team Trials in the Marathon. She owns the nutrition consulting business Nutrition Success and maintains a blog at www.nutritionsuccess.org



Laura Minor owner and operator of So.Be.Fit. Personal Training and Fitness studio located at 54th and the Monon. She is passionate about teaching others how to "FIT" exercise and physical activity into their daily lives, and have fun while doing so! Visit her website at www.sobefitindy.com or e-mail laura@BroadRippleGazette.com




laura@broadripplegazette.com
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