Hydrating Ourselves - Evolve All Stars

Posted May 31, 2019

Did you know that we are made up of around 50-80% water? Did you know that water is considered to be an essential nutrient? These are facts that are easy to forget but remind us we need to provide our bodies with a constant supply of fluids in order to function at our best. This is especially important when we are taking part in any kind of physical activity, including Cheer!

So…., WHAT IS FLUID AND WHERE DO WE GET IT?

When we are talking about fluid, we are discussing anything that is liquid and provides us with water. Water is H₂0 – in chemistry terms two hydrogen atoms bonded to an oxygen atom. Water can be found in both the solid foods we eat and any fluids we take in. Did you know that solid foods contribute around 20% of our fluid intake?

See the list below for some good examples of how much moisture/fluid we get from certain foods and fluids:


Food/Fluid	Moisture gm/100gm
Tap water	100gm
Orange juice	93.6gg
Watermelon	91.6g/100gm
Regular milk	90.7g/100gm
Apple	84.1gm
Multigrain bread	37.6gm
Water cracker	3.6mg

Source: Australian Food composition database

WHY DO I NEED FLUID?

We need fluid because such a large percentage of our bodies are made up of water. We also constantly lose water through sweat, tears, breathing (just to name a few) and therefore need to keep topping up our bodies with fluid to maintain our blood volume. Fluid is required to regulate our temperature, flush out waste products and is vital to keeping each of our organs functioning.

WHAT HAPPENS IF I DON’T GET ENOUGH FLUID?

Not replacing the fluid we lose can lead to a reduced concentration and energy levels, nausea, vomiting, fainting and diarrhea. Not getting enough fluid not only impacts our performance in cheer but also can be dangerous.

HOW MUCH FLUID IS ENOUGH?

If we look at fluid from drinks the below can be a useful guide to how much fluid we need on an average day:


AGE	BOYS/MEN	GIRLS/WOMEN
1-3yo	about 4 cups	about 4 cups
4-8yo	about 5 cups	about 5 cups
9-13yo	about 6 cups	about 5-6 cups
14-18yo	about 7-8 cups	about 6 cups
19yo and above	about 10 cups	about 8 cups

Source: Nutrient Reference Values

When we play sport or undertake physical activity, we lose water and minerals in the form of sweat. Fluid loss increases with the intensity of our exercise, and with higher temperatures and humidity. Therefore, when we partake in physical activity, we need to drink extra fluid to replace these losses.

DO I NEED SPORTS DRINKS?

Most of the time we do not needs sports drinks (eg. Powerade and Gatorade etc.) and these should be reserved for special cases. It is also not recommended that children drink sports drinks as they are usually very high in sugar which is bad for our teeth.

When you find that you are exercising for prolonged periods of time in very hot and/or humid conditions you will need extra water, as well as snacks. Think fresh fruit, a sandwich, a yoghurt or glass of milk – snacks such as these will help replace electrolytes as well as provide fuel to help you perform at your best.

Adult athletes may benefit from use of sports drinks but consider their use carefully as each has a different nutritional composition. Sports drinks are also usually designed for use when an athlete is training or competing for exercise that lasts for more than 90minutes, so consider whether this would be you. If you are an adult athlete and you are expected to train or compete intensely for long periods, sports drinks before exercise may optimize fluid and fuel levels. In this situation, taking sports drinks after an intense training or competition (especially if there is a short recovery period between sessions) can help with replenishing fluid, carbohydrate stores and electrolytes lost. Consider discussing use of sports drinks with a health professional, such as a dietitian, before using.

TAKE HOME MESSAGES

-Water is essential to optimal functioning and athletic performance

-Not getting enough fluid can have many negative impacts and can be dangerous

-Sports drinks are not recommended for children and should only be considered in special circumstances for adult athletes

References:

Source: Australian Food Composition Database http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/default.aspx

Nutrient Reference Values (NRV) https://www.nrv.gov.au/nutrients/water

Sports Dietitians Australia https://www.sportsdietitians.com.au/factsheets/children/hydration-junior-sport/ https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/sports-drinks/

Jasmine

Jasmine has worked as an Accredited Practicing Dietitian (APD) since graduating from Deakin University with a Masters of Dietetics where she received the Professor’s Prize in dietetics (awarded to the most outstanding graduating student from the Master of Dietetics). Since graduating in 2013, Jasmine has worked across private practice, hospital settings as well as for Universities. Jasmine recalls one of her greatest achievements was having her research abstract published in the Dietitians Association of Australia (DAA) research journal and winning best poster for the research when it was presented at the DAA conference…all in her first year after graduation. Jasmine has worked across a variety of clinical areas including endocrinology, oncology, gastroenterology, aged care, general medicine, mental health, rehabilitation, respiratory disease, upper gastrointestinal surgery plus many more. Whilst working full time, Jasmine has also maintained her connections with Deakin University and has managed to contribute to resource development and assignment marking. Areas of focus when working for Deakin University have included infant nutrition, sports nutrition, diet and disease and respiratory disease. In addition to her work, Jasmine is a keen volunteer having contributed to DAA interest groups, as a professional mentor for the APD program, has presented to Universities as well as run workshops on infant nutrition at Maroondah council. Having just taken a year of maternity leave with her first child, Jasmine is continuing her work with Universities and is about to embark on further volunteer work with the Australian Breastfeeding Association where she aspires to be a volunteer breastfeeding counsellor and one day become a lactation consultant. Jasmine has a keen interest in paediatric, maternal as well as sports nutrition.