{"id":471588,"date":"2021-05-05T10:00:00","date_gmt":"2021-05-05T17:00:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=471588"},"modified":"2021-05-05T11:45:05","modified_gmt":"2021-05-05T18:45:05","slug":"swimming-world-presents-sports-nutrition-hydration-beyond-thirst-by-dawn-weatherwax","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-sports-nutrition-hydration-beyond-thirst-by-dawn-weatherwax\/","title":{"rendered":"Swimming World Presents – Sports Nutrition – Hydration: Beyond Thirst! By Dawn Weatherwax"},"content":{"rendered":"

The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n

 <\/p>\n

Sports Nutrition – Hydration: Beyond Thirst!<\/span><\/h3>\n

By Dawn Weatherwax, RD, CSSD, LD, ATC, CSCS<\/span><\/p>\n

 <\/p>\n

Hydration truly has a daily importance for all levels of swimmers, but tends to get more notoriety when the weather gets warmer.<\/strong><\/p>\n

 <\/p>\n

WHY IS HYDRATION IMPORTANT?<\/span><\/strong>
\nIf you are 1% dehydrated, performance can decline up to 12%! Dehydration…
\n\u2022 Reduces speed and recovery
\n\u2022 Decreases concentration and focus
\n\u2022 Increases susceptibility to injuries
\n\u2022 Accelerates fatigue
\n\u2022 Promotes muscle breakdown
\n\u2022 Promotes storage of fat
\n\u2022 Decreases absorption of nutrients and removal of toxins
\n\u2022 Enhances the possibility of muscle cramps during activity<\/p>\n

HOW COMMON?<\/span><\/strong>
\nTwo-thirds of athletes show up to practice or an event 1% dehydrated! If thirsty, they\u2019re already 2-4% dehydrated!<\/p>\n

HOW MUCH?<\/span><\/strong>
\nThe rule of thumb is half of your weight in fluid ounces a day, NOT including activity.
\nHydration during activity will vary on many factors: age, gender, body composition, intensity, duration, climate.
\nThe quick directive is 4-16 ounces of fluid per hour of activity, but some need more, pending on the rate they sweat.
\nThe goal is to weigh before and after activity\u2014and weigh the same. Adjust your intake for the next activity based on outcome. The body can only absorb so much fluid at one time, which means some of you sweat more than you can take in. Remember: one pound of sweat is equivalent to 16 ounces of fluid.<\/p>\n

OVERDRINKING?<\/span><\/strong>
\nNEVER weigh MORE than 1-2 pounds from starting weight because you can drink too much fluid. For every pound of sweat lost, you want to drink 24 ounces of fluid afterward. You don\u2019t have to drink it all at once; in fact, you can spread it over the rest of the day.<\/p>\n

SODIUM VS. POTASSIUM<\/span><\/strong>
\nMany people would have you believe that potassium is the main electrolyte for optimal hydration, but they are wrong. Sodium is the electrolyte that is essential. Sodium helps bring the fluid into the muscle cell versus getting urinated out by the kidneys. Athletes can lose from 200 mg up to 2,000 mg of sodium per pound of sweat versus about 30 to 150 mg of potassium per pound.<\/p>\n

However, please do not exceed more than 400 mg of sodium an hour per activity on your own. Too much intake can be harmful as well.
\nFrom a daily dietary standpoint, athletes should aim for a minimum of 2,300 to 2,700 mg of sodium a day from food. Log on an app such as Cronometer to figure your current intake.<\/p>\n

WHAT COUNTS?<\/span><\/strong>
\n\u2022 Water
\n\u2022 Infused water
\n\u2022 Unsweetened iced and hot teas
\n\u2022 Milks
\n\u2022 Nut milks
\n\u2022 Oat milk
\n\u2022 Premade shakes and smoothies
\n\u2022 Juice (but in limited amounts)
\n\u2022 Sports drinks (preferred only around activity)
\n\u2022 Fluids you add to recipes (e.g., cereals, smoothies)<\/p>\n

HOW TO KNOW?<\/span><\/strong>
\nQuick method: urine color. You want it to be a very light yellow color\u2014like lemonade. If it is dark like apple juice, it means you are very dehydrated. Please note there are some flaws to this method, but it\u2019s a good place to start.
\nIf you want to get more scientific about your hydration and electrolyte numbers, please reach out to a sports dietitian or an exercise physiologist to customize your hydration plan.<\/p>\n

SUMMARY<\/span><\/strong>
\nAs you embark on your athletic goals, what you eat and drink DOES matter. Set up weekly goals and design a food and hydration schedule to maximize compliance.<\/p>\n

Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) is a registered\/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go. She is also a board-certified specialist in sports dietetics. <\/em><\/p>\n

To access Dawn’s menu focusing on nutrition, hydration and electrolytes with a Japanese flare to honor the Olympics,
\nClick here to download the full May 2021 issue of Swimming World Magazine, available now!<\/a><\/strong><\/span><\/p>\n

T\"Swimming<\/a>
\n[PHOTO CREDIT: ISHOF ARCHIVE]<\/p>\n


\nGet Swimming World Magazine<\/em> and Swimming World Biweekly<\/em> FREE When You<\/span>
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Non-Subscribers can click here to download this issue for only $5.94<\/strong><\/span><\/a><\/h2>\n

<\/h1>\n

Swimming World May 2021 Issue<\/span><\/h1>\n

FEATURES<\/p>\n

014<\/span> WOMEN\u2019S NCAAs: A NEW NO. 1<\/strong>
\n<\/span>For the first time in the history of the NCAA Division I Women\u2019s Swimming and Diving Championships\u2014since 1982\u2014the University of Virginia finished first. It was also the first time it cracked the top 5 with its previous highest finish sixth in 2019.<\/p>\n

    \n
  • VIRGINIA\u2019S ROAD TO HISTORY<\/strong><\/span>
    \nby Dan D\u2019Addona<\/strong><\/li>\n
  • NC STATE ADDS TO ACC DOMINANCE<\/strong><\/span>
    \nby Dan D\u2019Addona<\/strong><\/li>\n
  • THE TALK OF THE MEET: MAGGIE MacNEIL<\/strong><\/span>
    \nby John Lohn<\/strong><\/li>\n<\/ul>\n

    018 <\/span>MEN\u2019S NCAAs: THE PERFECT RETIREMENT GIFT<\/strong><\/span>
    \nDays before their coach, Eddie Reese, officially announced his retirement from coaching after 43 years, the Texas men\u2019s team won their 15th men\u2019s NCAA national team championship.<\/p>\n

      \n
    • THIS ONE\u2019S FOR EDDIE!<\/span><\/strong>
      \nby Andy Ross<\/strong><\/li>\n
    • SCINTILLATING PERFORMANCES: SHAINE CASAS & RYAN HOFFER<\/span><\/strong>
      \nby John Lohn<\/strong><\/li>\n
    • PATIENCE REWARDED: MAX McHUGH & NICK ALBIERO<\/span><\/strong>
      \nby Andy Ross<\/strong><\/li>\n<\/ul>\n

      022<\/span> NCAA D-II CHAMPS: SOME THINGS NEVER SEEM TO CHANGE<\/strong><\/span>
      \nby Andy Ross<\/strong>
      \nA year into the pandemic that has completely changed our world, Queens University of Charlotte brought about some stability to the 2021 NCAA Division II Swimming and Diving Championships by sweeping their sixth straight women\u2019s and men\u2019s team titles.<\/p>\n

      023<\/span> NO LIMITS!<\/strong><\/span>
      \nby David Rieder<\/strong>
      \nClaire Curzan has been swimming fast since she was a young age grouper and has continued to do so in high school. Last March, she came within 13-hundredths of the American record in the short course 100 fly, and in April, she found herself within 22-hundredths of the long course U.S. best. She\u2019s versatile, she\u2019s coachable, she has international experience, and she\u2019s moved from a fringe Olympic contender to an Olympic favorite. Curzan is only 16, and her promising future couldn\u2019t be brighter.<\/p>\n

      026<\/span> TAKEOFF TO TOKYO: WHEN IRISH EYES WEREN\u2019T SMILING<\/strong><\/span>
      \nby John Lohn<\/strong>
      \nIreland\u2019s Michelle Smith\u2014a four-time Olympic medalist in 1996 who received a four-year ban from the sport in 1998 for tampering with a doping sample\u2014has been defined as being a poster girl for cheating, and by her willingness to cut corners and take advantage of performance-enhancing drug use to make the leap from an athlete of very-good skill to one of elite status.<\/p>\n

      029<\/span> 50 SWIMMERS, 6 MEDALS<\/strong><\/span>
      \nby Dan D\u2019Addona<\/strong>
      \nThe Tokyo Olympics will mark the fourth occasion that open water swimming will be contested on the Olympic level, and even a 10-kilometer marathon race can bring exciting moments and dramatic finishes.<\/p>\n

      030<\/span> JOSH MATHENY: RISING STAR<\/strong><\/span>
      \nby Matthew De George<\/strong>
      \nFrom a middle-schooler newly committed to swimming full-time in 2016, the future looks encouraging for 18-year-old Josh Matheny, who approaches the U.S. Olympic Trials for Tokyo in June as a dark horse to make the team in men\u2019s breaststroke.<\/p>\n

      032<\/span> ISHOF: THE ART OF SWIMMING<\/strong><\/span>
      \nby Bruce Wigo<\/strong>
      \nThis is the story of Hero and Leander, Lord Byron and the birth of open water swimming.<\/p>\n

      035<\/span> NUTRITION: HYDRATION\u2014BEYOND THIRST!<\/strong><\/span>
      \nby Dawn Weatherwax<\/strong>
      \nHydration truly has a daily importance for all kinds of swimmers from age groupers to Olympians to Masters swimmers, but it tends to get more notoriety when the weather gets warmer.<\/p>\n

      COACHING<\/p>\n

      012<\/span> THE POWER OF POSITIVE COACHING<\/strong><\/span>
      \nby Michael J. Stott<\/strong>
      \nRelationships built upon honesty, trust and communication go a long way toward cementing a bond between coach and athlete. Coupling that with knowledge of the individual first and athlete second produces a positive working relationship that can last for a lifetime.<\/p>\n

      038<\/span> SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 1)\u2014STROKE RATE vs. STROKE LENGTH<\/strong><\/span>
      \nby Rod Havriluk<\/strong>
      \nSwimming velocity is the criterion measure for swimming performance and is the product of stroke length and stroke rate. This article explains how stroke length and stroke rate vary and how stroke time provides insight into maximizing swimming velocity.<\/p>\n

      042<\/span> Q&A WITH COACH STEVE HAUFLER<\/strong><\/span>
      \nby Michael J. Stott<\/strong><\/p>\n

      044<\/span> HOW THEY TRAIN CHARLOTTE SHAMIA<\/strong><\/span>
      \nby Michael J. Stott<\/strong><\/p>\n

      TRAINING<\/p>\n

      037<\/span> DRYSIDE TRAINING: THE IM DRYLAND CIRCUIT<\/strong><\/span>
      \nby J.R. Rosania<\/strong><\/p>\n

      JUNIOR SWIMMER<\/p>\n

      047<\/span> UP & COMERS: TEAGAN O\u2019DELL<\/strong><\/span>
      \nby Shoshanna Rutemiller<\/strong><\/p>\n

      COLUMNS<\/p>\n

      008<\/span> A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n

      011<\/span> DID YOU KNOW: ABOUT THE MOREHOUSE TIGER SHARKS?<\/strong><\/span><\/p>\n

      046<\/span> THE OFFICIAL WORD<\/strong><\/span><\/p>\n

      048<\/span> GUTTERTALK<\/strong><\/span><\/p>\n