Hydration and Sports 24 March 2015
Why is it so important to stay hydrated?
Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. All athletes need to drink extra fluids to replace body water lost during exercise (e.g. sweat). When it\'s warm, your body perspires more to help you cool down. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring. Don\'t rely on thirst alone to tell you how much you need to drink. To keep those muscles working and avoid fatigue; it\'s extremely important to drink plenty of liquids before, during, and after the activity.
How much water should I drink while exercising?
There are no exact rules for how much water to drink while exercising because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising. As a general rule, to maintain adequate hydration, drink fluids pre, during and post game, Drink about 250 -300 ml of fluid two hours before the activity. That helps make sure you are well-hydrated before you ever go outdoors. Then, during the activity, try to drink 150-200 ml every 15-20 minutes to keep your muscles well-hydrated. If you are planning an hour-long walk or gym workout, fill a water bottle with about 500 ml and take it with you.
What about sports drinks?
For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time. Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutrition Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.
What are the signs of dehydration?
Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:
Reduced mental function & concentration
In case of any such symptoms get medical attention immediately.
What is heat illness?
Heat illness or heat-related illness is a spectrum of disorders due to environmental exposure to heat. It includes minor conditions such asheat cramps, heat syncope, and heat exhaustion as well as the more severe condition known as heat stroke. Heat illness can occur when the body is dehydrated and can’t cool itself effectively during exercise in hot or humid weather.
Symptoms of health illness -
Dark-colored urine (a sign of dehydration)
Muscle or abdominal cramps
Nausea, vomiting, or diarrhea
How much water is too much?
This depends on your body weight and the kind of activity you are doing. Talk to your Nutritionist if you have questions about the right amount of water to drink while exercising.
PCOD and Diet 27 March 2015
Polycystic ovarian disease (PCOD) have multiple small cysts in their ovaries. These cysts occur when the regular changes of a normal menstrual cycle are disrupted. The ovary is enlarged; and produces excessive amounts of androgen and estrogenic hormones. This excess, along with the absence of ovulation, may cause infertility. Other names for PCOD are Polycystic Ovarian Syndrome (PCOS) or the Stein-Leventhal syndrome.
Causes of PCOD:
We don\'t really understand what causes PCOD, though we do know that it has a significant hereditary component, and is often transmitted from mother to daughter . We also know that the characteristic polycystic ovary emerges when a state of an ovulation persists for a length of time. Patients with PCO have persistently elevated levels of androgens and estrogens, which set up a vicious cycle. Obesity can aggravate PCOD because fatty tissues are hormonally active and they produce estrogen which disrupts ovulation . Overactive adrenal glands can also produce excess androgens, and these may also contribute to PCOD. These women also have insulin resistance ( high levels of insulin in their blood, because their cells do not respond normally to insulin).
Weight Loss Diet for PCOD
In case of PCod,Carbohydrate loading is very important to improve insulin sensitivity.
Avoid High Glycemic Index foods
Include Green Leafy Vegetables & Fruits
Not all fat is bad and healthy fats are essential for your PCOS diet.
Essential fatty acids are really important for maintaining the cell wall, which allows nutrients in, and toxins out. They are also vital for hormone balance, weight management and fertility.These healthy fats are found in nuts and seeds, oily fish, avocado and olive oil so be sure to incorporate those into your n diet.
6. Adequate Quantity of Vitamin B and Magnesium
Whilst diet is hugely important aspect to tackling PCOS, we must not forget other lifestyle changes that will help to overcome PCOS and it’s symptoms.
Manage stress levels
Share the burden and get good support from your family and friends.
Look after yourself and pamper yourself. We need to reclaim our womanhood and femininity so a little bit of TLC is definitely in order.
There is no magical formula that’s going to make us all better. However, by making these diet and lifestyle changes now, we can manage our symptoms and improve our health
An author of 'Nutrition for Sportspersons' book (published by Department of Youth Empowerment & Sports, Government of Karnataka), Silky Mahajan is a highly acclaimed name in the list of top Nutritionists in India. She is the Founder & Nutrition Expert at Foods & Nutrition Clinic, Bangalore. An award-winning nutritionist, she changes the way you eat forever with her acute understanding of nutrition and its significance in the diet. She has a Masters degree in Foods & Nutrition from Panjab University, Chandigarh. Also, she is Certified Sports Nutritionist from International Sports Science Association, USA. Silky also got trained in the field of Nutrition from Post Graduate Institute of Medical Sciences and Research, Chandigarh and Fortis Escort Hospital. She is holding Certified Diabetes Educator certification from International Hope Health Academy (IDEEL) in order to have the vast knowledge of Diabetes/Insulin response in athletes. Also, she is an active member of Indian Dietetics Association (IDA).Her profound knowledge in the field of nutrition and dietetics has made her the youngest most Nutritionists in the country. In an extremely short span of time, she has dealt with athletes globally, both elite players who have participated in top International Championships as well as young budding athletes with a promising future. She believes that all the joy of life comes from the right food you eat- in right amounts and, at the right time. She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country's pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan's columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms. She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges.Silky has been practicing Nutrition for more than seven years in the field of sports as well as clinical nutrition. As part of sports nutrition, she covers most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance and sports nutritional deficiency. As part of clinical nutrition, she covers Human nutrition (Infancy, Childhood, Adolescence, Adulthood & Older Adulthood), Weight Management, Medical Nutrition Therapy (e.g. Diabetes, Hypertension, Eating disorders, Thyroid, PCOS) as well as corporate nutrition classes.
Silky Mahajan is a Senior Nutritionist, based in Bangalore, India. Dietitian Silky is dedicated to sports nutrition counseling/education and weight management. As a nutritionist, she develops and presents nutrition seminars in different sports academies and educational institutions. Dietician Silky Mahajan is amongst very few nutritionists in India, offering services on sports nutrition for athletes. Her diet consulting proficiency spans most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance, sports nutritional deficiency & many more.