Eating for Exercise

When exercising it is important to fuel your body right so you can have the energy you need to perform well.

Before Exercise

Since your body relies mainly on carbohydrates for fuel, eat a small meal or snack that includes a mix of simple and complex carbohydrates. This is particularly important if you exercise in the morning. Examples include a granola bar, bagel, or small bowl of cereal or oatmeal. Try to eat 30-60 minutes before exercising so your food has time to settle.

After Exercise

After exercise it is important to refuel quickly. Try to eat something within an hour of exercising. A post-exercise meal or snack should include carbohydrates and protein. Carbohydrates will help replace your energy stores. Protein is necessary to help rebuild and repair muscle that was worked during an exercise session.

Heat Stroke

Exercising in the heat can put you at risk for heat-related illnesses. Minor heat-related illnesses, such as heat exhaustion and heat cramps, can be treated on one's own. More serious illnesses, such as heat stroke, require medical attention.

Heat Stroke occurs when your body can no longer regulate its temperature and becomes extremely overheated. Heat stroke is a serious condition that can lead to permanent disability or even death.

Signs of heat stroke include:

• High body temperature (103F or above)
• Lack of sweating
• Headache
• Confusion
• Dizziness
• Nausea
• Throbbing pulse
• Unconsciousness

To treat heat stroke, call for medical assistance as soon as possible. Then make every effort to cool the body. Cooling methods can include a cool bath or shower, wrapping a cool, wet towel or sheet around the person, and fanning him/her.

Do NOT give the victim anything to drink.

Heat Exhaustion

Exercising in the heat can put you at risk for heat-related illnesses. Heat illness occurs when the body cannot sufficiently cool itself. In extreme temperatures or high humidity, your body's normal cooling system (sweating) may not be enough.

Heat Cramps are muscle pain or spasms in the arms, legs, or abdomen, often caused by a low salt level.

Heat Exhaustion may involve fatigue, dizziness, headache, and nausea. It is generally caused by prolonged heat exposure, dehydration, and loss of salt.

Heat cramps and heat exhaustion are considered milder heat-related illnesses. To treat:

• Stop activity and rest, preferably in a cool or air-conditioned place.
• Drink clear juices or sports drinks to replenish electrolytes.
• Take a cool bath or shower.
• Seek medical treatment if symptoms worsen or last longer than one hour.

Beat the Heat

It's summertime and exercising in the heat may be unavoidable. When exercising in the heat, it's important to take proper precautions to prevent heat exhaustion or heat stroke. Below are some tips and hints for exercising in the heat.

1. Stay hydrated! Be sure to drink plenty of fluids before, during, and after a workout.
2. If exercising longer than an hour, or sweating excessively, consider re-hydrating with a sports drink that will also replenish lost electrolytes.
3. Wear light weight, light colored clothing.
4. Wear sunscreen. Even on overcast days you can get sunburned.
5. Slow down. On hot days you may need to reduce your intensity in order to compensate for the heat.
6. If necessary, find an alternative, such as changing your activity or exercising indoors.