Pre-competition nutrition

What you eat several days before endurance activities affects performance. Your food the morning of a sports competition can ward off hunger, keep blood sugar levels adequate and aid hydration. Avoid high protein or high fat foods on the day of an event, as these can stress the kidneys and take a long time to digest.

General guidelines:

1. Eat a meal high in carbohydrates.
2. Take solid foods 3-4 hours before events, and liquids 2-3 hours before.
3. Choose easily digestible foods (i.e., not fried).
4. Avoid sugary foods/drinks within one hour of event.
5. Drink enough fluids to ensure hydration (i.e., 20 ounces of water 1-2 hours before exercise, and an additional 10-15 ounces within 15-30 minutes of event.)
6. Replenishing fluids lost to sweat is the primary concern during an athletic event. Drink 3-6 ounces of water or dilute sports drink every 10-20 minutes throughout competition.

Hydration:

Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate (i.e., urine, sweat). Everyone should drink at least two quarts (eight cups) of water each day, and athletes need more. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating. When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat.

Training during humid conditions can be associated with high sweat losses with little to no evaporation of the sweat to cool your body; this is due to excessive moisture already in the air. Humid conditions can lead to a rapid core temperature increase, therefore, it is even more important to drink cool fluids to stay hydrated and keep core temperature regulated even if you don’t feel like hydrating.

Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won't start feeling thirsty until you have already lost about 2 percent of body weight - enough to hurt performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need. Some tips for staying hydrated:

• Drink small amounts of water frequently, rather than large amounts less often.
• Drink cold beverages to cool your core body temperature and reduce sweating.
• Weigh yourself after working out and drink 2-3 cups of water for every pound lost. Your body weight should be back to normal before the next workout.
• Pay attention to the amount and color of your urine. You should excrete a large volume that is nearly colorless. Small amounts or dark colored urine can indicate dehydration.
  
  

If fluids are not replenished properly dehydration can occur easily. Signs and symptoms of dehydration:

• Thirst and irritability.
• General discomfort followed by, headache, weakness, dizziness, cramps, chills, vomiting, nausea, head or neck heat sensations and decreased performance.