CROSS COUNTRY NUTRITION AND HYDRATION
                                                                                                                                        HYDRATION: WHEN, HOW MUCH                                                                                                                                                                                                                                                                                                                                                                                                                              If you are dehydrated you lose speed,                                                                                                                                                                                                                                                                                                                                                                                                                                                                       HYDRATE...                                                                                                                                                                                                                                                                                                                                                                                                                                                                 SIGNS OF HEAT PROBLEMS
                                                                                                             To stay                                                                                                                                                 your weight divided by 2 is                                                                                                                                                                                                                                                                                               strength, energy and decision-                                                                                                                                                                                                                                                                                                                                                                                                                                                                              Make it a Habit                                                                                                                                                                                                                                                                                                                                                                                                                                                            Runners and parents should be aware of 
                                                                                                             hydrated                                                                                                                                                about how many ounces of                                                                                                                                                                                                                                                                                                  making ability. Your risk of injury                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        Parent                                                                                                                                                                                                                      signs of heat cramps, heat stroke and heat 
                                                                                                             everyday                                                                                                                                                fluid you need everyday                                                                                                                                                                                                                                                                                                   is also increased.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         volunteers                                                                                                                                                                                                                  exhaustion. Adapting to heat takes 14 days 
                                                                                                             2-3 hrs. before  17-20 oz. combination of                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    should                                                                                                                                                                                                                      of acclimation. The Wake County High School 
                                                                                                             running                                                                                                                                                   water and sports drink                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         Athletic Association recommends that runners 
                                                                                                        30 min. before                                                                                                                                                8-10 oz. water or                                                                                                                                                                                                                                                                                                                UNDERSTANDING SPORTS DRINKS                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        provide                                                                                                                                                                                                                     train in the heat for 2 weeks before competing. 
                                                                                                        race                                                                                                                                                          sports drink                                                                                                                                                                                                                                                                                                                     If runners lose too much fluid in sweat                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            cold, wet                                                                                                                                                                                                                   Heat Exhaustion is very common during 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       without replacing what they’ve lost in both                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        washcloths                                                                                                                                                                                                                  a cross country meet. It can be due to heat, 
                                                                                                        Post-race or                                                                                                                                                  24 oz. combo of water and                                                                                                                                                                                                                                                                                                        fluids and electrolytes (like sodium and                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           to runners                                                                                                                                                                                                                  fluid loss, concurrent sickness such as a viral 
                                                                                                        after practice                                                                                                                                                sports drink for every pound                                                                                                                                                                                                                                                                                                     potassium) they risk becoming dehydrated.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          after the                                                                                                                                                                                                                   illness, medications or simply overexertion. 
                                                                                                                                                                                                                                                                      of body weight lost during                                                                                                                                                                                                                                                                                                       Sports drinks provide triple benefits: they                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        race.                                                                                                                                                                                                                       Early Stages: Signs of Heat Exhaustion:
                                                                                                                                                                                                                                                                      exercise                                                                                                                                                                                                                                                                                                                         rehydrate, refuel & replenish. They replace                                                                                                                                                                                                                                                                                                                                                                                                                                                   Sammy George, Millbrook HS, courtesy VYPE magazine                                                                                                                                                                                                                                                                                                                                                                                                                               *Cool, moist, pale, ashen, or flushed skin 
                                                                                                                   8 oz. = 1 cup       12 oz. = size of soda can                                                                                                                                                                                                                                                                                                                                                                                                                                       carbs and sodium.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              •Headache, nausea, dizziness 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          DEHYDRATION                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 •Weakness, exhaustion 
                                                                                                        HYDRATION CHECK:                                                                                                                                                                                                                                                                                                                                                                                                                                                                               * Choose sports drinks with sodium,                                                                                                                                                                                                                                                                                                                                                                                                                                                Dehydration reduces strength, power and                                                                                                                                                                                                                                                                                                                                                                                                                                                     •Heavy sweating 
                                                                                                        If your urine looks like lemonade, you                                                                                                                                                                                                                                                                                                                                                                                                                                                         carbohydrates and and potassium. It should                                                                                                                                                                                                                                                                                                                                                                                                                                         endurance. Signs of dehydration: thirsty,                                                                                                                                                                                                                                                                                                                                                                                                                                                   Late Stages: Signs of Heat Stroke
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       have at least 14 grams of carbs per 8 oz.,                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     •Red, hot, dry skin 
                                                                                                        are well-hydrated. If it looks like                                                                                                                                                                                                                                                                                                                                                                                                                                                            in drinks such as Gatorade and Powerade.                                                                                                                                                                                                                                                                                                                                                                                                                                           headache, fatigue, impaired performance,                                                                                                                                                                                                                                                                                                                                                                                                                                                    •Changes in level of consciousness 
                                                                                                        apple juice, you are under-hydrated.                                                                                                                                                                                                                                                                                                                                                                                                                                                           * Stay away from energy drinks and fitness                                                                                                                                                                                                                                                                                                                                                                                                                                         nausea, dry mouth, chills, clammy skin, cramps,                                                                                                                                                                                                                                                                                                                                                                                                                                             •Vomiting 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          muscles lose strength. Higher levels of                                                                                                                                                                                                                                                                                                                                                                                                                                                     Coaches and parents should ensure that Ice packs are 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       waters, such as Red Bull,  Propel, Vitamin                                                                                                                                                                                                                                                                                                                                                                                                                                         dehydration can lead to increased body                                                                                                                                                                                                                                                                                                                                                                                                                                                      available at meets. 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       Water and low-calorie sports drinks drinks                                                                                                                                                                                                                                                                                                                                                                                                                                          temperature, dizziness, and heat stroke, which 
                                                                                                                LEARN HOW TO CALCULATE SWEAT LOSS                                                                                                                                                                                                                                                                                                                                                                                                                                                      like G-2. These do not have the nutrients                                                                                                                                                                                                                                                                                                                                                                                                                                          can be life-threatening. 
                                                                                                                Know your sweat rate to determine how much                                                                                                                                                                                                                                                                                                                                                                                                                                             found in sports drinks.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        www.xcnutrition.com
                                                                                                                fluid to drink to replace weight lost. Sweat                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        RESOURCES
                                                                                                                loss is weight before exercise, minus weight                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        www.usatf.org (US Track & Field)                                                                                                                                                                                                                                                                                                                                                                                                                                                                This material is produced by the Wake County 
                                                                                                                after exercise, plus amount of fluid consumed.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      www.runnersworld.com                                                                                                                                                                                                                                                                                                                                                                                                                                                                            XC  Parent Education Group, made up of parent 
                                                                                                                There are many websites that will help you                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          www.gssiweb.com (Gatorade library)                                                                                                                                                                                                                                                                                                                                                                                                                                                              volunteers from Wake County high school cross country 
                                                                                                                determine your sweat rate. For an on-line ver-                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      teams. Its purpose is to provide educational  information 
                                                                                                                sion, google “sweat rate calculator;” or view                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       www.wcpss.net/athletics: hot weather info                                                                                                                                                                                                                                                                                                                                                                                                                                                       for athletes, parents and coaches on nutrition, hydration 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    www.scandpg.org (American Dietetic Assn)                                                                                                                                                                                                                                                                                                                                                                                                                                                        and safety for high school runners. 
                                                                                                                a hand-calculated version on our website:                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           www.trianglediet.com
                                                                                                                www.xcnutrition.com.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            8/28/098/28/098/28/098/28/098/28/098/28/098/28/098/28/098/28/09                                                                                                                                                                     www.RKTeamNutrition.net                                                                                                                                                                                                                                                                                                                                                                                                                                                                         This material is intended for general educational 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    x                                                                                                                       x xx                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    purposes, and does not take the place of a physician, or 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    www.nutritiondata.com                                                                                                                                                                                                                                                                                                                                                                                                                                                                           serve as substitute for medical advice or  treatment. 
                                                                                                    Page 1 of 2                                                                                                                                                                                                                                                                                                                                                                                                                                                                            Choose Powerade or Gatorade, which have the best ingredients                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  7/5/10
                    FUELING SPORTS PERFORMANCE  www.xcnutrition.com
                                                                  WHEN TO EAT to allow time for digestion                                                                                                           TIPS: Don’t skip 
         THE NIGHT BEFORE AN EVENT                                1 hour prior to exercise   small snack                                                                                                            meals, eat a good 
         Start fueling the night before a race with:              2 hours “                   light meal                                                                                                            breakfast, refuel 
         * High carb foods: whole grain bread, pasta,             3 hours “                   regular-sized meal                                                                                                    within 30 minutes 
             rice, cereal                                         4 hours +                   heavy meal                                                                                                            after running. 
         * Protein foods (PB, lean meats, eggs, yogurt,    
            lowfat dairy                                          BREAKFAST IDEAS
         * Water for hydration and digestion                      * Oatmeal             * Pancakes, waffles                 HEALTHY FATS                                                   DAILY NUTRITION CHECKLIST
         DINNER IDEAS:                                            * Eggs                * Fruit, juice                      Many runners eat too little fat. They are impor-                 Protein     Carbs          Calcium
         Pasta w/grilled chicken & marinara, salad                * Banana              * Yogurt                            tant for immunity, recovery, energy and health.                  Iron        Vitamin C        Sodium
         Salmon and potatoes, sauteed zucchini                    * French toast        * Fruit smoothie                    Examples of good fats include: nuts, seeds,                      Fluids      Healthy fats
         Baked potato w/veggies & lowfat chili                                                                              peanut butter, oils (like Olive oil), oil-based salad 
         Rice and grilled/broiled chicken, peas                   LUNCH IDEAS                                               dressings, olives, avocado, soy nuts or soy milk, 
         Stir-fried veggies, lean meat, rice, bread               Turkey sandwich       Pasta                               fish.                                                         LOAD UP ON VITAMIN C
                                                                                                                                                                                          Vitamin C is an antioxidant that can help protect 
                                                                  Fruit                 Low-fat yogurt                                                                                    your body and encourage recovery. 
          CARB LOADING                                            Bread and honey       PB&J, skim milk                    IRON-RICH FOODS                                                oranges, OJ, grapefruit, tangerines, cantaloupe, 
          What’s a Cross Country meet without a                   Bagel w/PB or cream cheese & honey                       Low iron may result in decreased perfor-                       strawberries, cranberry juice, broccoli, leafy 
          carb-loading Pasta Dinner? Carbs fuel                                                                            mance, fatigue, feeling faint, breathlessness.                 greens, tomatoes, peppers, potatoes
          muscles for training and racing and provide                                                                      Consult with your physician to test iron levels. 
          long-haul energy stores.                               POST-RACE  REFUELING                                      Lean beef, pork, skinless roasted chicken breast
          Pasta, rice                       Pancakes                                                                       Green veggies--peas, spinach, lentils, beets                  BOOST YOUR CALCIUM INTAKE
          Cereal, oatmeal                   Potatoes             The most important time to eat is within 30               Whole grain breads & fortified cereals                        Drink your milk! Calcium deficiency can cause 
          Whole grain bread, bagels         Yogurt               minutes after running                                     Dried fruit, apricots, raisins, sunflower seeds               stress fractures. Calcium is found in:
          Bananas, fruit, fruit juice       Sports drinks        * It restores energy and repairs muscle                   Nuts, peanut butter, PB crackers, hard pretzels               milk                  almonds
          Crackers, pretzels                Fig bars, raisins      Waiting longer than 2 hours can slow recovery.          Canned tuna, beans, molasses,                                 yogurt                salmon
                                                                 * Protein as well as carbohydrates are impor-             Hard-boiled egg, egg yolks, baked potato with skin            cheddar cheese        broccoli
         PRE-RACE FOODS                                            tant for tissue repair and glycogen replacement                                                                       milkshakes            baked beans, peas
         * 2-4 hours before racing eat a decent meal             Sports drink--16 oz. or more                               SODIUM  
         * 30 minutes out eat a small nutritious snack           Bread--add honey, jam, cream cheese                        Sodium is lost through sweating. It’s the                    GOOD SNACK CHOICES
         * Eat easily digestible foods                           Cereal w/skim milk and fruit                               most important electrolyte to replete. You                   Stay away from the candy and processed foods.  
         * Choose unprocessed foods.                             Yogurt w/fruit or nuts    Chocolate milk                   can find sodium in:                                          Pack your own lunch and snacks. 
         Low fiber cereal & milk                                 Turkey sandwich          PB&J sandwich                     Crackers, pretzels, sports drinks, soups, pickles,           Pretzels, nuts        Fig bars
         Yogurt                                                  Fruit smoothie           Fruit                             salted popcorn, tomato juice                                 Peanut butter & bagel  Power bars
         Dried fruit, fresh fruit                                Crackers                 Granola                                                                                        Granola bars          Carrots
         Rice, noodles, pasta w/low-fat sauce                                                                               PROTEIN                                                      Graham crackers       Pudding cup
                                                                                                                            Needed for energy and to repair muscle                       Wheat crackers        Oranges, grapes
         Chicken with pasta                                                                   “ Don’t try some-             tissue                                                       PB & honey on tortilla  Bananas
         Bagel, Banana                                                                        thing different               Meats, fish, poultry  Soy milk
         Cream of wheat or rice                                                               on race day. You              Low-fat string cheese  Eggs                                      www.xcnutrition.com
         Baked potato w/steamed broccoli                                                      should know your              Peanut Butter         Beans, lentils          
         Bread or toast w/honey or jam                                                        body and what                 Low-fat milk          Yogurt                  
         Pancakes w/syrup                                                                     works for you.”               Nuts & seeds          Whole grains                           Consult our website for more extensive information and free 
                                                                                                                                                                                         hand-outs on hydration, nutrition and safety.  
         Non-dairy fruit smoothie                                                             Jen Ketterly,                Resources: Tracy Owens, MPH, RD, LDN, Triangle Nutrition Therapy
         Cereal bar, sports bar                                                               UNC Chapel Hill              Michelle Rockwell, MS, RD, CSSD, Sports Nutrition consultant Created by the Wake County XC  Parent Education Group, 
         Boiled or scrambled eggs, toast                                                      Athletics                    Jen Ketterly, MS, RD, Sports Nutritionist, UNC Chapel Hill   made up of parent volunteers from Wake County high school 
                                                                                                                           Larry Mann, M.D., Jeffers, Mann & Artman Pediatrics          cross country teams. 
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