Fall Wellness Activity – Week 2, Oct. 30 – Nov. 5
Welcome to week two of the BINGO challenge!
This week’s theme is: Physical Nourishment.
What is the role of fluid in physical activity and sports?
Maintaining adequate hydration contributes to optimal health and exercise performance. Fluid requirements for the average adult are approximately 2.23-3 liters (9 to 12 cups) of fluids per day. Fluid requirements increase with increased activity due to fluids lost through sweat. Variables that influence daily fluid requirements for active individuals include:
• Individual sweat rates
• Intensity and duration of the activity
• Weather
Water, milk and/or soy beverages are examples of fluids to choose most often, but 100% fruit juice, sports drinks, tea and coffee also provide fluid. It is important to begin physical activity in a well-hydrated state.
An inadequate fluid intake can lead to dehydration and negatively impact physical and mental performance.
Sometimes individuals can overhydrate during exercise if they drink more than their sweat losses. Women generally have a smaller body size and lower sweat rates and appear to be at greater risk of overdrinking. In individuals who run marathons, overhydration is more likely to occur in smaller, less lean individuals who run slowly and sweat less. This is mainly seen in recreational exercisers who work at low intensity but drink large volumes of fluid. Although the risk of dehydration is greater than overhydration, overhydration may be dangerous and require prompt medical attention.
Does an individual need to eat before physical activity?
Following a healthy well-balanced diet will provide adequate energy and nutrients from food.
Deciding what to eat before an activity depends on the time, length and intensity of the activity, and when the last meal was consumed. For moderate to vigorous intensity physical activity, eating prior to exercise is important to prevent fatigue. The timing of food is also important and can impact performance. Choosing foods to eat prior to the activity that are lower in fiber, low-to-moderate in protein and lower in fat may be better tolerated. High fiber foods such as beans, peas, lentils or bran breakfast cereals may cause stomach upset.
Foods with carbohydrate provide the fuel needed for the brain and muscles. Foods with carbohydrate include:
• Bread, pitas, bagels, wraps, crackers and plain cereals
• Rice, pasta, quinoa, couscous, barley and other grains
• Fruit like bananas, oranges, apples, pears, grapes and melons
• Starchy vegetables like potatoes, sweet potatoes, yams, winter squash and corn
Include foods with protein in meals when there is more time for digestion before activity. Protein is an important nutrient to help with feelings of fullness and for building and maintaining muscle. Foods that provide protein include:
• lean meats, poultry, fish and seafood
• milk, yogurt, cheese, cottage cheese beans, peas and lentils
• tofu, soy products, fortified soy beverage nuts and seeds
Below are two additional documents to assist with creating an active lifestyle:
2. Heathy eating for an active lifestyle.
You can find more information on healthy weight, nutrition and physical activity online.
For more information, email Christine Murff at cmurff@roguecc.edu.