Notes from Nutrition: Staying Afloat Down Under - and Hydrated Always!

Australian Open 2018 - and it's toasty! It may be blizzard-like conditions where you are, but the players in Aussi are getting acclimated to the hotter climate as the early rounds continue. One rule of thumb that can be applied to AU '18 and any other sporting event in the heat is hydration. Without it, you can just about forget performing at your peak and utilizing the most of your ability to conquer that new shot or strategy you recently mastered. Here's some tips and useful info for making sure your body stays hydrated during those high temps!

DID YOU KNOW?

• Every single cell of the body requires water to function at it’s best
• Hydration assists with maintaining skin elasticity, metabolizing food, as well as mental and physical performance
• Athletes should pay close attention to their hydration habits 
• Hydration becomes especially important in extreme environmental conditions (cold, heat, altitude, etc.) and during intense training sessions
• Not only are athletes losing large amounts of water in their sweat, but also electrolytes such as sodium and potassium
• Dehydration results in fatigue and 20% decrease in lower body power

Below are some simple hydration tips to help you perform at your best:

• Keep a reusable water bottle with you to help remind you hydrate throughout the day
• Start drinking fluids first thing when you wake up
• Monitor your hydration status by checking the color of your urine. Look for a pale yellow color similar to the color of lemonade. A darker yellow color is a sign of dehydration
• During training, aim to drink 5-8 oz. of fluid every 15 minutes to help replace fluids lost while sweating
• After training or competition re-hydrate with 16-20 oz. of fluids for every pound lost during training

As the action continues down under, make sure you're putting these tips into practice for when it's time for your big match or game!

*Content provided from Athletic and Performance Department (APD) nutritionist, Jackie Barcal MS, RD, CSSD, LD

LEARN MORE ABOUT IMG ACADEMY'S PERFORMANCE DEPARTMENT.