Replay will be put in the Academy
Date & Time
Apr 30, 2024 07:00 PM EST
All you need to know about hydrating and fueling for a 5 p.m. baseball or softball game.
Feel free to apply these tips to other games as well!
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Welcome to Dawn Weatherwax's Sports Nutrition Academy!
Today, we're going to discuss an essential aspect of sports performance:
What Do You Know About Hydration?
Hydration plays a critical role in our body's functionality and athletic performance. Did
you know that 95% of our first movement is controlled by eyesight? This tells you how important it is to keep our bodies adequately hydrated.
Here are some hydration facts:
If an individual is 1% dehydrated, their performance can decline by up to 12%!
When 1% dehydrated, our ability to track an object can decrease by up to 10%!
These facts emphasize the importance of hydration. Regrettably, thirst does not kick in until we are 2-4% dehydrated, which means we must consciously hydrate ourselves rather than relying on our body's thirst signals.
Steps to Hydration
Step 1: Begin 2 hours prior to start time until completion
Drink 12-16oz of fluid an hour (6-8oz an hour for athletes under 100lb)
Include ~200-400mg sodium an hour (100-200mg an hour for athletes under 100lb)
Note: These are guidelines, not absolutes, as sweat & sodium rates vary per athlete.
Hydration Options
You can hydrate using water with various foods and products:
Water with: Food Sodium Options (Not Limited To)
Pinch of salt
Mini dill pickles
Tomato Juice
Chicken broth
Pretzels salted
Electrolyte Tab/Pump/Spray Sodium Options (Not Limited To)
BOA Endure Spray (NSF sports certified)
GU Hydration Drink Tabs
H2O Precision Nutrition Tabs
Motive/Pure Electrolyte Pump
Nuun Hydration Sport Tabs
Electrolyte Liquid/Powder Sodium/Little to Medium Carb Options (Not Limited To)
Body Armor IV
Gfit, Gatorlyte
Hydralyte, Hydrant
Klean Athlete Hydration
Ladder, Liquid IV, LMNT
Orgain Hydro Boost
Pedialyte
Sport Drink Liquid/Powder Sodium Options (Not Limited To)
Clif Hydration
G ESSNTL, Gatorade
NUUN Endurance
Powerade
Skratch Labs Hydration
Tailwind
Sample Hydration Menu for 5p Baseball and Softball Game
At our academy, we offer a hydration chart with all four options plus an Amazon link to all products to save time and maximize success. We provide 13 game menu options to take out the guesswork and start quickly. QuickPlay, Overtime, and portion size handouts are provided to ensure accuracy and minimize stress. A blank menu sheet is also provided for you to create your own options, add variety, and customize to your preferences.
Time to Go Hydrate!
With the importance of hydration in mind, it's time to go hydrate! Please don't hesitate to reach out for more guidance on this vital aspect of sports performance. You can reach us at 513-779-6444 or info@dawnweatherwax.com.
We also encourage you to join our #CheeriosTeamChallenge @sportsnutritiontogo.
It's a fun way to stay engaged with your hydration and nutrition journey. By taking a bite, capturing a pic, and posting with our hashtag, you're part of a supportive community dedicated to enhancing sports performance through optimal nutrition.
Thank you for your time, and remember, hydration is key to your performance!
Dawn Weatherwax's Sports Nutrition Academy
Website: www.dawnweatherwax.com
Instagram: @sportsnutritiontogo
Phone: 513-779-6444
Email: info@dawnweatherwax.com
Summary Points
The document emphasizes that 95% of our first movement is controlled by our eyesight, and even 1% dehydration can decrease performance and our ability to track an object by up to 12% and 10%, respectively.
Thirst is not a reliable indicator of dehydration as it doesn't kick in until we're already 2-4% dehydrated.
To maintain hydration, athletes should begin drinking fluids 2 hours prior to their game, consuming 12-16oz of fluid and 200-400mg of sodium per hour. Adjust as needed.
The document suggests a few products that athletes can consume to maintain hydration, such as Motive/Pure Electrolyte, Nuun Hydration Sport, HOIST IV, INFINIT, and fruits & vegetables.
The document also mentions a "#CheeriosTeamChallenge" where participants are encouraged to eat Cheerios, post a photo, and tag the post.
There are success stories of athletes who improved their performance by adding hydration, nutrition and testing as part of their training.
The "#CheeriosTeamChallenge" is a part of a nutrition program that aims to improve athletes' performance by incorporating specific foods into their daily eating and bringing the fun back into eating healthy.
The document also cautions about the importance of seeking nutrition advice from medical professionals (RD, RDN, or CSSD).
Contact Info
For more information, the document provides the contact information of Dawn Weatherwax's Sports Nutrition Academy: info@dawnweatherwax.com, www.dawnweatherwax.com, and 513-779-6444.