This document discusses hydration and vitamin D nutrition during the summer months. It emphasizes the importance of drinking water before, during and after exercise to avoid dehydration, which can decrease athletic performance. It recommends sports drinks in moderation as they provide carbohydrates and sodium for energy and hydration. The document also stresses that most people are vitamin D deficient and outlines strategies like sun exposure and supplementation to maintain adequate vitamin D levels.

1. Summertime Nutrition Hydration and Vitamin D

2. Dehydration Athletes who train 2 hours/day can easily lose an additional 2 liters resulting in a total fluid loss of up to 5 liters/day. Dehydration increases your core temperature causing cardiovascular strain in the form of increased heart rate increased blood pressure lower cardiac output (the volume of blood pumped by the heart in one minute).

3. Signs of Dehydration Outward signs of dehydration are obvious thirst, muscle cramps, weakness, decreased athletic performance, difficulty with focus, headache, nausea, fatigue, reduced urine output, dark urine and dizziness. In athletes, even 4% dehydration can result in 20-30% decrease in work performance. The problem with these “warning signs” is that they are not truly a “warning” at all.

4. Too Late… By the time you experience these symptoms, dehydration has already occurred. If you are dehydrated going into a physical activity, no amount of water you drink during the activity is going to make up for not drinking enough water on a daily basis. Voluntary fluid intake during physical activity usually replaces only 50% of the sweat loss.

5. Avoid Dehydration Drink water before you feel thirsty. General recommendations for adults is take your body weight, divide in half and drink that many ounces of water per day. Don’t exceed 3 quarts on a day to day basis. You need enough water per day to urinate every 2-4 hours. Normal urine color should be pale yellow. Be aware that medications (especially diuretics), caffeine and alcohol consumption will increase your fluid needs.

6. Hydration During Exercise 140lb adult 2 hours prior to exercise drink 16-24 ounces of water (approx. 2-3 cups) 15 minutes prior to exercise drink 3-6oz (1/2-1 cup). During exercise drink 4-6oz (about ½ cup) for every 20 minutes.

7. Replace the Lost Fluids Measure yourself before and after exercise to determine your individual needs. It is recommended you drink water until your pre-workout weight is attained Generally 16oz of water/lb. of body weight lost Your blood and other fluids help to remove waste products and to bring nutrients to tissues for repair. Replacing lost fluids as quickly as possible after a workout will speed up your recovery.

8. What about Sports Drinks? When choosing a sport drink or enhanced beverage, the fluid should contain some carbohydrate (not too much) and some NaCl. The carbohydrate helps to maintain training intensity because it is the primary energy fuel used during exercise events. Sodium chloride is necessary not so much for replacement of lost levels rather it helps to stimulate water uptake and retention as well as carbohydrate uptake.

9. Carbohydrate Matters Studies have shown that combining the different carbohydrates (sucrose, fructose and glucose) helps athlete’s burn 55% more carbohydrates than those with glucose solution only. Many top selling sport drinks contain only high fructose corn syrup and artificial sweeteners. Drinking more than 60 grams of fructose will inhibit performance and result in diarrhea.

10. Sports Beverages Are Not to Replace Clean Water! Too many calories for most kids Lowers appetite Having a problem getting kids to eat fruits and vegetables? Eliminate flavored beverages like sports drinks, coffee drinks, juice, etc.

11. Sports Drinks A study by the University of Maryland Dental School has found that sports drinks contain acids that stimulate the breakdown of tooth enamel, leading to cavities. The enamel damage caused by sports drinks was from 3 to 11 times as great as that caused by cola-based drinks. The acid in the drinks causes the pH level in the mouth to drop, which stimulates the life cycle of mouth bacteria that cause cavities.

12. Just Say No to Fruit Juice Some may think juice to be nutritious, but it isn't the best choice for hydration. Juice is primarily fructose which can reduce the rate of water absorption so cells don't get hydrated very quickly.

13. Honey Sticks or Liquid Gold for Energy Honey sticks are equal parts glucose & fructose. Glucose will be absorbed quickly while the fructose portion burns a little slower so your blood glucose doesn’t bottom out. Honey sticks can be purchased at your local health food store or online. LiquidGoldEnergy.com Organic sports energy gel Honey for energy Molasses and Sea Salt for electrolytes

14. Coconut Water Coconut Water Per ounce 5.45 calories 1.3 grams sugar 61 mg potassium 5.45 mg sodium Gatorade Per ounce 6.25 calories 1.75 grams sugar 3.75 mg potassium 13.75 mg sodium

15. On a budget? Make your own! Make your own Sport Drink! 1/4 cup evaporated cane juice dissolved in hot water 1/4 teaspoon iodized sea salt 1/4 cup OJ (or other fruit juice) Add enough filtered water to make 1 quart

16. Vitamin D All cells and tissues in our bodies have vitamin D receptors Vitamin D is responsible for the regulation of over 2000 genes in the body

17. Vitamin D Deficiency American Journal of Clinical Nutrition study found that vitamin D contributes to good health by: Boosting our immune system (decreases risk of colds and flus) Secretion and regulation of insulin by pancreas Regulates our heart and blood pressure Increasing muscle strength and brain activity

18. Beyond Ricketts Vitamin D Deficiency contribute to: Decreased muscle strength Increased risk of falls Increase risk of colorectal, prostate, breast and stomach cancers Multiple Sclerosis, infections, type 1 Diabetes, high blood pressure, high cholesterol Poor mood Stunted growth due to weakened bones Poor cell formation and longevity Weakened bones due to decreased calcium uptake Poor sleep patterns Decreased athletic performance Poor skin health, accelerates aging process Improper digestion and food absorption Hearing and vision problems Generalized muscle aches and bone pain (fibromyalgia)

19. Rare in foods Vitamin D is very rare in foods Found in limited amounts (naturally) in eggs, liver and fatty fish Wild salmon contains 981 I.U.’s vit D Farmed salmon contains 249 I.U.’s vit D Also in D fortified milk and dairy products Study of women and infants found 76% of moms and 81% of newborn infants were deficient despite 96% of moms drinking D fortified milk, 90% taking a multi w/ D and 70% eating fatty fish

20. What can you do? Supplement Want Vitamin D3 Take 2000 I.U.’s/day safely without testing to check your levels. If highly deficient you may take 10,000 I.U.’s per day if you have been tested Vitamin D is a fat soluble vitamin which means it is possible to overdose when taken as a supplement

21. Sun Exposure You cannot become vitamin D intoxicated due to too much sun exposure Studies have shown sun exposure to produce 20,000 I.U.’s of vitamin D in the body Any person living North of Atlanta, GA cannot make vitamin D in wintertime. So now is our time to make enough Vitamin D

22. Is it safe? UVB rays hit our skin, interact with cholesterol under the skin and through a series of biochemical reactions, vitamin D is formed Using SPF 15 or higher sunblock decreases our ability to make vitamin D by 99% 5-15 minutes of sunlight on arms and legs between the hours of 10am – 2pm only 2-3 times per week. After that protect yourself from burning preferably with UV protectant clothing

23. Thank you! Petrice Foxworthy, DC Cambridge Chiropractic 530-672-6451 www.cambridgechiropractic.com