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effects for most people. However, individual sensitivities to caffeine may vary, and certain sub-populations such as children and pregnant women, as well as those with a history of heart attack and/or high blood pressure, may experience increased sensitivity to caffeine. These groups should monitor their caffeine intake and talk to a physician about their consumption levels. Like others, athletes should keep caffeine intake to a moderate level of around 300 mg per day and note the caffeine content of commonly consumed foods and beverages such as coffee, tea, soda, chocolate milk, energy drinks and dark chocolate. The chart below can help you gauge your daily caffeine intake.
Milligrams of Caffeine
Typical 85 40 40 80 6 5 20 Range* 65-120 20-90 30-60 50-160 3-32 2-7 5-35
hydration tips:
condition is called hyponatremia. But keep in mind that, for the vast majority of athletes, the biggest concern is dehydration caused by not drinking enough fluids. Work with your trainer, coach or sports nutritionist to determine the optimal amount of fluids for you.
Drink before, during and after a workout. Fitness expert Kathy Kaehler recommends a simple, easy-toremember formula to stay hydrated when you exercise. Drink a cup of water before, during and after workouts, and more if its hot or your workout is long, says Kaehler. She also recommends sipping drinks throughout the workout, rather than drinking large amounts at one time. This practice is more effective for complete rehydrationrapidly drinking large quantities of fluids may actually reduce the amount of water your body retains by increasing urine production. So, it pays to slow down a bit every few minutes to take a swig from your sports bottle, then continue full speed ahead! Use a weigh-in to replace water. To replace water lost from perspiration during a workout, the American Council on Exercise recommends weighing yourself before and after exercise and drinking 16-24 fluid ounces to replace every pound lost. Pick a drink with appeal. Of course, plain water is a great source of hydration, but if you dont like water, you can still stay hydrated by drinking milk, juice, soft drinks, coffee, tea, sports drinks, and other drinks. Choose what you like, so youre more likely to drink up. Remember that most beverages other than water and diet drinks contribute calories, so make sure to stay within your estimated daily caloric needs. Make hydration fit into your schedule. Kaehler suggests stocking up on beverages for the week so theyre ready to grab for workouts, meals and snacks. Keep water in your car, on your desk and next to your bed to ensure you always have something to sip on. Think outside the bottle. Eat plenty of watery foods such as fruits, vegetables and soups they contribute to hydration, too. Lettuce, watermelon, broccoli, grapefruit, carrots and apples are just a few examples of fluid-filled fruits and vegetables.
Coaches and trainers can promote proper hydration by providing plenty of water, sports drinks and other preferred beverages at workout sessions, practices and events, and encouraging athletes to drink whenever they want, rather than waiting for a specific break time. For more information on hydration and caffeine, go to www.foodinsight.org. For more information about healthful eating and physical activity, visit the Choose MyPlate website, developed by the U.S. Department of Agriculture (USDA) Center for Nutrition Policy and Promotion (CNPP), at http://www.ChooseMyPlate.gov. The online dietary and physical activity assessment tool, MyPyramid Tracker, can provide you with information on the quality of your diet, your physical activity status, and links to other nutrition and physical activity information. For additional tips on fitting healthful eating and physical activity into your lifestyle, visit the Healthy Eating, Active Living section on foodinsight.org
1100 Connecticut Avenue, N.W., Suite 430, Washington, D.C. 20036 http://www.foodinsight.org
11/2011