Filed under: Hydration
You’ve just finished a marathon; you’ve put your body through hell, but it’s not over yet. Recovering can be just important as the time you put in training for race day. Taking the right recovery measures can help you avoid lingering soreness and injury and help you get back on the road sooner.
- Food. After an intense workout such as a marathon, it’s important to refuel with carbs and protein. Think whole grains, fruits, vegetables, lean meats, dairy products, and legumes. You’ve probably been thinking about your post-race meal for some time. But before you binge, plan ahead.
- Hydrate. Drink lots of fluids and eat juicy fruits and vegetables to replace the fluids lost during the race. See HPRC's Hydration Infosheet for hydration guidelines during and after exercise.
- Massage/Foam roll. Massage by a professional or self-massage (such as foam rolling), increases blood flow and help heal damaged muscles. Foam rolling also helps stretch out tight muscles and decrease soreness.
- Exercise. Light exercise (not running) within a day or two after a race can help you recover by increasing blood flow, which brings nutrients into and flushes toxins out of your muscles. Keep it light; go for an easy bike ride, hit the pool, or even go for a light walk.
- Sleep. Sleep is critical to recovery, not only after a race but for general health and optimal functioning. Sleep is the time when your body restores and repairs, which is especially important after the stress you’ve put it through. Take that extra nap; you deserve it!
- Ice bath. While this method of recovery hasn’t actually been proven to be effective, sitting in a tub of ice water after a race or hard workout is still a popular method. People report that this makes them feel better, and mental recovery is very important.
It’s cause for concern: Approximately 30% of teens consume energy drinks on a regular basis. Energy drinks provide no nutritional benefit and can actually pose health risks to adolescents, including increased heart rate, high blood pressure, anxiety, digestive problems, sleep disturbances, dehydration, and even death. Teens who consume energy drinks are also more likely to engage in unhealthy behaviors such as drinking more sugar-sweetened beverages, smoking cigarettes, and using drugs and alcohol.
Many of the negative effects associated with energy drinks are due to the large amounts of stimulants in these beverages. Their caffeine content can range from 50 to more than 500 mg per can or bottle. The American Academy of Pediatrics recommends that children and teens:
- consume no more than 100 mg of caffeine per day (equal to about 2 cans of caffeine-containing soda or one 8 oz. cup of coffee) and
- avoid energy drinks altogether.
However, the amount of caffeine teens consume from energy drinks is trending upwards, in part due to heavy marketing with celebrity athletes. Be sure to talk to your teens about the potential problems associated with energy drinks, and make sure they don’t confuse them with sports drinks.
The post-workout recovery phase is just as important as the workout itself. Refueling with the right nutrients can help your body heal damaged muscles, build more muscle, and replace nutrients lost during exercise to prepare you for your next workout or mission. A combination of protein and carbs in a snack is the key for recovery. It’s also important to drink enough fluids for rehydration. The best time to refuel is within 45 minutes after your workout, but if you plan to have a meal within 2 hours, you can skip the snack. Otherwise, you might be eating too many calories, which would spoil all your hard work. For more guidelines and snack ideas, please visit HPRC’s Peak Performance: Refueling.
Exercising outside on hot summer days when the heat and humidity seem unbearable may be more harmful than helpful. Pollutants in the air (such as carbon monoxide, particulate matter, and ozone) can inflame your respiratory system more than usual, because on hot days you’re more likely to breathe faster and deeper and through your mouth (bypassing your nose’s natural filtration system).
However, the risks associated with not exercising at all are far greater than the risks of exercising outdoors. It may just take a little more planning on days and in conditions when pollution is bad. When planning outdoor exercise activities, follow these tips to limit your exposure to pollutants.
- Avoid exercising in areas of heavy traffic, such as along highways and during rush hour.
- During summer, exercise earlier in the morning, when ozone levels and temperatures are not as high.
- Check the domestic or international air-quality ratings to determine if it’s safe to exercise outside. Limit your time outside on Code Red and Code Orange days. Environmental conditions on these days are not healthy, especially for children, the elderly, and people with existing respiratory conditions.
- Exercise indoors when the air quality indicates high ozone and particulate levels.
- Before any demanding physical activity, limit your carbon monoxide exposure by avoiding smoky areas and long car rides in congested traffic.
Fall sports preparations are under way for many teen athletes, making it important for them to know what and when to eat and drink to be on top of their game. Two-a-days, strength-training programs, speed training—it sounds like the workout schedule of a professional athlete, but these are often components of teen athletes’ training for sports. Fueling the Adolescent Athlete contains valuable information on how they can fuel their bodies before, during, and after practice.
Fueling comes in two forms: what teen athletes eat to fuel up and what they drink to help stay hydrated. Eating nutrient-packed meals and snacks before, after, and even during practices and games is essential for optimal performance. The right balance of carbohydrates and protein work together to fuel and build muscles.
Staying hydrated goes hand in hand with peak performance. It can be difficult for adolescent athletes to stay hydrated in heat and humidity, but drinking regularly and keeping an eye on their urine color can be helpful.
For more adolescent and family nutrition information, check out HPRC's Family Nutrition section.
Getting the right nutrients at the right time can give you the edge you need when it comes to performance. Are you drinking the right kind of beverage to keep you hydrated? Do you know what to eat after a workout to optimize your recovery? Find answers to these questions and more in HPRC’s FAQS: Fueling for Performance.
And while you’re there, be sure to check out our other Nutrition FAQs for more answers to common questions we’ve received about nutrition.
Sports drinks that contain electrolytes and carbohydrates can be essential to performance by replenishing what is lost during activity, mostly through sweat. For activities less than 60 minutes, water is the best drink to replace lost fluids. If your exercise session or mission exceeds 60 minutes, then sports drinks can be helpful. Follow HPRC’s guidelines for maintaining important nutrients such as fluid, carbohydrates, sodium, and potassium during activity to keep well hydrated and on top of your game. Read more here.
Optimal fueling includes staying well hydrated during exercise. Inadequate fluid intake can lead to dehydration that affects your mental and physical performance.
The first key is staying well hydrated throughout the day. If you start exercising with low fluid intake, you’re already behind. To stay hydrated, drink fluids such as water, 100% juice (diluted), milk or milk alternatives throughout the day. A good rule of thumb is to drink half your body weight in fluid ounces. For example, a 150-lb warrior should drink 75 fluid ounces per day. Foods with high-water content count too! Some examples of high-water-content foods are fruits (especially grapes, watermelon, peaches), vegetables (zucchini, celery, cucumbers, tomatoes), yogurt, sherbet/sorbet, and soup.
Exercise is when you can lose a lot of fluid, especially if your workouts are long, intense, or in heat or humidity. Dehydration—losing just two percent of your body weight—can lead to a decrease in performance. Drink often and drink the appropriate fluid to stay on top of your game. For more information on what to drink and when, see HPRC’s Hydration infosheet.
You may find it challenging to drink enough fluids, but some simple reminders can help. First, keep a water bottle on hand. Just seeing the water bottle is a great reminder to drink more. Also, always drink with meals and snacks. Sick of plain water? Add sliced lemon, lime, mint, cucumber, or fruit to your water. Or add to a water pitcher and keep in your refrigerator.
Coconut water, the flavorful liquid found in young green coconuts, has become a popular drink. It is often promoted for a variety of ailments—from curing bad skin to resolving hangovers. But coconut water is also touted as a fluid replacement alternative. For this reason, some Warfighters choose coconut water over sports beverages because coconut water is “natural” and contains carbohydrates and key electrolytes such as sodium and potassium. However, not all brands of coconut water are created equal. In fact, they can vary considerably in terms of their nutrient content, so read product labels to be sure you’re getting the right amounts of nutrients you need for optimal performance. In addition, many kinds of coconut water contain fruit juice for flavor, which can increase the sugar and calorie content of the drink.
One of the biggest appeals of coconut water is its naturally high potassium content. While the potassium content is high, the amounts of carbohydrate and sodium in coconut water are sometimes very low, and individuals who participate in prolonged, vigorous exercise (longer than an hour) may need more carbohydrate and sodium for proper hydration. For more information about hydration needs, see HPRC’s infosheet on fluids and exercise.
For periods of exercise less than one hour, water is always your best choice—about 3–8 ounces every 15–20 minutes. But for longer periods of exercise, sports beverages are a good choice because they are specially formulated to replenish carbohydrate, sodium, and potassium lost during extended and/or vigorous physical activity. If you choose sports beverages, drink 3–8 ounces every 15–20 minutes to stay hydrated. Again, be sure to read the product label to make sure your drink has what you need, and nothing more. For more information about proper fueling, read An Athlete’s Guide to Nutrient Timing.
And what about that coconut water? There simply isn’t enough evidence to support the use of coconut water as a remedy for any condition. And although it’s a tasty beverage, know what’s in it so you can replenish what your body needs—no more, no less.
It’s important to get enough water, especially when it’s hot. However, too much water can lead to a dangerous condition known as hyponatremia in which the sodium levels in your blood drop too low. It’s often caused by drinking too much water and is common among military personnel, athletes, and hikers. Significant weight gain (due to fluid retention) during exercise can occur, along with longer finish times for endurance activities. If you have a Body Mass Index (BMI) below 20, you are more likely to develop this condition. For more in-depth information, read HPRC’s InfoReveal on over-hydration.