Athletes who are successful in sports that require explosive power and speed, like wrestling, gymnastics, swimming, or track & field, need to understand the importance of getting in optimum nutrients and fluids so their bodies can perform best when it really counts.

Fluids: Hydration for Peak Performance

• Dehydration can diminish energy and impair performance. Even a 2-percent loss of body weight through sweat (i.e. 3 pounds for a 150-pound athlete)^1,2 can put an athlete at a disadvantage. In warm weather or a hot gym, some athletes can lose more than a gallon of sweat during training or competition.
• For peak performance, athletes need to replace what they lose in sweat — both fluid and electrolytes like sodium and potassium.

Healthy Weight Loss

In some explosive sports, competing at a certain weight is part of the game. Weigh-in deadlines and pressures aside, athletes should meet realistic weight goals by choosing balanced nutrition plans. Here are a few considerations for athletes who want to lose weight:

• Lose weight sensibly by aiming for no more than a 1 to 2 pound loss per week.
• Consume 3,500 fewer calories each week (or 500 calories a day) for a one-pound weekly weight loss.
• Decrease calories gradually (i.e., 250 calories a day) to prevent cutting energy intake dramatically. Athletes should also increase their exercise (an extra 20 to 30 minutes daily) to burn an additional 250-500 calories per day.
• Don't dehydrate to make weight. Athletes should not try to make weight by dehydrating themselves. Doing so decreases performance and can lead to more serious and potentially life-threatening heat illnesses.

Fluid Fundamentals

Athletes in explosive sports rely on their bodies to perform in intense bursts; dehydration is often an overlooked problem. Athletes don't realize dehydration can take a serious toll on the energy and mental focus that are key to success. Here's how to stay hydrated:

• Remember fluids throughout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, coolers, and cafeteria beverages as triggers for drinking throughout the day. Bring fluids to practice.
• Hydrate 2 to 3 hours before practices and competitions. Athletes should aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to competition.
• Drink during workouts or competition. Sports drinks, like Gatorade®, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat. Drink enough fluid during a workout to minimize weight loss, without overdrinking.

Foods: Pre-Workout Fuel

Athletes should fuel their bodies 2 to 3 hours before workouts and competitions with a high-carbohydrate meal or snack (see "Pre-Workout Meal Ideas"). The closer in time an athlete gets to competition, the smaller the pre-competition meal or snack should be.

• Plan a pre-competition meal with high-energy foods like bagels, cereals, pasta, vegetables and fruits. Athletes should fill 2/3 of their plates with high-carbohydrate foods and the rest with lean protein like chicken or turkey.
• Take along snacks to eat between competition. In a wrestling tournament, for example, an athlete may compete throughout the day. Having quick, easy-to-digest foods available can help provide energy to the muscles and avoid hunger.
• Replace the sodium lost in sweat — especially for heavy crampers. Athletes can do this by regularly salting their food and eating some salty snacks like pretzels, crackers and soups.

Foods: Post-Workout Fuel

Athletes burn up muscle energy stores during a workout. So it's important that athletes get energy back to the muscles within 30 minutes and again within 2 hours to help rebuild muscle energy stores for the next bout or workout. Consume another meal within 2 hours.

Pre-Workout Meal Ideas

Tournament Fueling

When there are several opportunities to compete in one day, athletes must plan ahead to build and maintain energy (glycogen) stores.

1 Gisolfi, C.V. and D.R. Lamb. Perspectives in Exercise Science and Sports Medicine: Fluid Homeostasis During Exercise, Chapt 1 pp. 1-38, 1990.

2 Gopinathan, P.M. et al. Arch Environ Health, 43:15-17, 1998.

Foods & Fluids Series: Volume I, EXPLOSIVE POWER SPORTS is one in a series of six sports science articles written by Susan Kundrat, M.S., R.D., L.D., an expert in sports nutrition. Any of these articles can be reproduced for educational purposes to distribute to athletes, students, parents or to post in the athletic training room, locker room, or weight room.

CONTACT: FOR MORE INFORMATION ON THE GATORADE SPORTS SCIENCE INSTITUTE (GSSI) LOG ON TO: www.gssiweb.com or call 1-800-616-GSSI (4774).