Released September 1, 2009
MANHATTAN, Kan. – Fall sports can offer healthy opportunities, but scheduling non-stop practices in heat and humidity can make school sports risky, a Kansas State University specialist said.
Weather can elevate the risk for any sports participant, yet a cross-country runner, clad in loose-fitting shorts and a lightweight T-shirt is apt to fare better than a football player wearing a helmet, shoulder and knee pads and a jersey, said Tanda Kidd, K-State Research and Extension nutrition and physical activity specialist.
“Protective equipment is necessary, but it can hold the heat close to the body and diminish the body’s ability to cool itself,” said Kidd, who recommends scheduling sports practices and physical activity during cooler morning or evening hours when possible.
“Even swimmers can be at risk,” she said, noting that, despite the water in the pool, a swimmer can work up a sweat and lose essential body fluids.
“Scheduling regular water and rest breaks to replenish fluids lost through perspiration is recommended,” Kidd said. “Thirst is a sign of dehydration, and waiting until thirsty to replace fluids is not recommended.”
Signs of dehydration can include muscle cramps and an irregular heart beat, she said.
“With dehydration, a person may be unable to sweat enough cool the body. Then, as the body temperature rises, the risk of heat stroke increases,” said Kidd, who recommends drinking at least one half cup of water about every 15-20 minutes to replace fluids lost during physical activity.
Kidd said she does not recommend replacing lost fluids with caffeinated beverages, such as iced tea or a carbonated beverage. Caffeine is naturally dehydrating, so choosing a caffeinated beverage will increase, rather than relieve, dehydration.
Caffeine also is a stimulant that can increase the heart rate, she said.
She also encourages those who are physically active not to replace lost fluids with sugary fruit juices and carbonated beverages: “Sugar is typically slow to exit the digestive system, and may cause a tummy ache.”
If exercising for 60 minutes or longer, choosing a formulated sports drink to supplement water may be in order, Kidd said. Formulated beverages typically include salt (sodium chloride), an essential electrolyte that regulates the amount of water in body systems.
A sports drink also will typically have less sugar – about six to eight percent – than a carbonated beverage, which usually has 10-15 percent sugar, said Kidd, who also is a registered dietitian.
“Consuming fruits and vegetables with high water contents during meals and snacks can be helpful in rehydrating the body, yet eating immediately before exercising is not recommended,” Kidd said. “It takes about 20-30 minutes for foods to start moving out of the stomach and through the digestive system. That’s why old advice – don’t go swimming until 30 minutes after eating a light meal or snack – is still good advice.”
In the heat, she encourages people to take rest breaks in the shade and to learn to recognize the signs of heat stroke and heat exhaustion.
Early warning signs of heat exhaustion may include heavy sweating, nausea, vomiting, a feeling of weakness or dizziness and any combination of those symptoms. With heat exhaustion, body temperature usually remains close to normal.
If heat exhaustion is suspected, Kidd said, loosen the clothing of the person suffering from heat exhaustion, encourage him or her to drink fluids, especially water, and to lie down and elevate their feet slightly. Apply cool, wet cloths to the forehead, and fan the person. It’s also a good idea to move him or her to a shaded area, air-conditioned facility, or fan-cooled room.
Early warning signs of heat stroke include a rising body temperature (104 degrees F or higher); inability to sweat (skin is dry, flushed); difficulty breathing; confusion or agitation, nausea and vomiting. If heat stroke is suspected, seek medical treatment immediately.
More information about physical activity and health is available at the county or district K-State Research and Extension office or log on to Extension’s Web sites: http://www.ksre.ksu.edu or http://www.ksre.ksu.edu/humannutrition/.
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Sidebar: To Save, Make Homemade Sports Drink
MANHATTAN, Kan. – Most folks know that fixing a meal at home, rather than eating at a restaurant, can lower overall food costs. Still, some may not realize that it’s also possible to make a homemade sports drinks for a fraction of the cost of similar commercial beverages, said Tanda Kidd, Kansas State University Research and Extension nutrition and physical activity specialist, who offered the following cost-saving recipe:
Homemade Sports Drink
Ingredients:
32 ounces (four cups) water
1/4 cup granulated white sugar
1/4 teaspoon salt
1/2 packet of unsweetened flavored drink mix such as Kool-AidTM or Wyler’sTM
Optional: 1 tablespoon lemon juice or 1/2 cup fruit juice. If using 1/2 cup fruit juice, reduce
sugar to 3 tablespoons.
Instructions: Measure ingredients, mix, cover and chill.
Yield: Two 16-oz. servings, each with 26 mg. carbohydrate; 288 mg; sodium; 40 mg potassium, and 100 calories; or four 8-oz. servings, each with 13 mg. carbohydrate; 144 mg. sodium; 20 mg potassium, and 50 calories. [Note: Adding fruit juice will add about 150-250 mg potassium.]
How do costs compare?
- An eight-ounce serving prepared from the recipe costs 10.5 cents per serving;
- An eight-ounce serving prepared from a purchased dry sports drink mix costs 14.5 cents per serving, and
- An eight-ounce bottled serving costs 61.7 cents per serving.
Recipe Source: Children’s Memorial Hospital, Chicago, Ill.
Recipe provided by Tanda Kidd, K-State Research and Extension nutrition and physical activity specialist.
More information about food, nutrition and health is available at county and district K-State Research and Extension offices and on Extension’s Web site: http://www.ksre.ksu.edu/humannutrition/.
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http://www.ksre.ksu.edu/ksrenews/story/school_sports090109.aspx
Source: Tanda Kidd, 785-532-0154, kidd@ksu.edu
Writer: Nancy Peterson, nancyp@ksu.edu
