FEATURE: SPORTS TRAINERS GUIDE PRE-EVENT & RECOVERY NUTRITION It is recommended that an athlete eat at their best. Clear urine is a good 1–2 g of carbohydrate per kilogram of indicator of an adequate level body weight in the 2 hours after exercise. of hydration. This will equate to between 50 and 160 g of carbohydrate for most athletes. Exercise in hot or humid weather results in additional sweating, which increases There may be some good reasons for fluid loss and increases the likelihood choosing carbohydrate foods that are of dehydration. also good sources of other nutrients, such as protein and vitamins or minerals. To avoid dehydration, athletes should Speedy intake of these nutrients may start drinking plenty of fluids several assist in a variety of recovery activities, hours before starting exercise. A good such as rebuilding protein or assisting the guide is to drink at least 500 ml 1 hour immune function. before exercise and at least 150 mL every 15 minutes during exercise. Once exercise HYDRATION or sport is finished athletes should drink liberally to rehydrate adequately. Encourage drinking before, during and after exercise. As well as decreasing sporting performance, dehydration contributes to fatigue and can increase an athlete’s likelihood of developing cramps, heat stress and heat stroke. Want to learn more about pre-event and recovery nutrition? Sports Athletes should not use thirst as an Medicine Australia runs a range of indicator of dehydration. Once an athlete courses. For the complete calendar feels thirsty, this is an indicator that they of courses, visit sma.org.au/courses are already too dehydrated to perform 50 VOLUME 36 • ISSUE 2 2018 iahciV/segamiytteg