Thirst can make
However, every athlete is different and you concern for the athlete. Foods that contain
will have to figure out what quantity is best for essential vitamins that are often depleted as
you lose the game
your pre-, during, and post-game needs. well as being easy to eat are ideal. Consider
Although sport drinks are available, they trying:
improve your athletic
often contain chemicals, preservatives, artificial • organic dried apricots (potassium)
colouring, excess amounts of sugar, caffeine or • bananas (potassium and B vitamins)
performance
stimulants such as guarana or ginseng. If you • pumpkin or sunflower seeds, or almonds
use them regularly, the cost can add up. (magnesium)
BY DileeP KoraH
• orange slices (vitamin C, potassium,
maKe youR own DRinK calcium)
There are 10 minutes Here’s a recipe for a simple and natural So, if you are looking for that missing
left in the game on a humid electrolyte replacement drink: competitive edge that will elevate your game to
summer afternoon. The • 1 litre of water the next level, look no further than nutritional
score is 1-1, and your team • 1 tsp of organic blackstrap molasses, honey, science. While nobody can predict the way the
has been pressing for the or pure maple syrup. (Make sure to mix this ball will bounce or even a questionable call by
clinching goal. You know with the water before adding the rest.) the referee, these things are out of your control.
you have the skills and heart, but you just can’t • 1/8 tsp of sea salt However, the foods you put into your body are
seem to dig deep enough for that extra surge • a pinch to 1/8 tsp of baking soda completely up to you. It is YOUR choice – do
of energy. There seems to be nothing left in the • 1 tbsp of lemon or lime juice for flavour you need the soda pop and chocolate bar or
tank. What’s going on? (optional) is your body really asking for nutrients that
This incident could simply be chalked up to The benefit of molasses is that it contains will help improve your athletic performance?
poor conditioning, but since it is a common all of the major nutrients that are lost in sweat Game on!
experience, it’s more likely due to the nutritional including iron, as well as several B vitamins, Dileep Korah, ND, is a licenced naturopathic
depletion of electrolytes and vitamins. Your which are helpful in energy production. The rest doctor practicing at the Holistic Clinic, 2211
body depends on these for efficient muscular of the ingredients ensure adequate electrolyte Riverside Drive, Suite 200, Ottawa. 613-521-5355.
contractions and nerve transmissions. replacement. He is an avid soccer player who runs a general
family practice that addresses health concerns using
waTeR vs sweaT gooD snaCKing natural medicine ranging from prevention, to chronic
Water is the carrier of these nutrients, What snack foods to eat is another common disease management www.naturopathic-doctor.ca.
and thus during any exercise in which you
are sweating, optimal hydration is essential.
Sweat is comprised mostly of water but it
also contains: sodium, chloride, potassium,
magnesium, calcium, and iron. All of these
nutrients are essential in the biochemical
process of energy production and thus must be
replaced in order to keep your body functioning
at maximum capacity.
Tell-Tale DehyDRaTion signs
So how do you know if you are losing
these nutrients? Well, if you are sweating,
you are losing nutrients. In addition, if you
feel thirsty, you are already dehydrated and
your electrolytes are out of balance. Thus,
it is of utmost importance to drink BEFORE
you actually feel thirsty. The danger with
dehydration is that there aren’t many warning
signs. However, as you lose more fluids you
may experience: thirst, dry mouth, fatigue,
weakness, head rushes, or muscle cramps. It’s
hard to perform well, if you are tired, weak, and
your muscles aren’t responding.
General fluid replacement guidelines to
follow are:
• 500 mL, one to two hours before an event
• 500 mL per 30 minutes of exercise
• then 500 mL per pound of weight loss after
the event.
30
Ottawa
www.Kickabout.ca
>> sprING/suMMer 2008
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