Читать книгу A Smart Girl's Guide: Sports & Fitness - Therese Kauchak Maring - Страница 27
ОглавлениеCan you handle some
toilet talk? One place
to tell if you’re hydrated
enough is the bathroom.
If your urine is pale yel-
low or clear, you’re good.
If your urine is dark
yellow and there’s not
much of it, you need
to drink up. Here are
some guidelines:
About two hours
before you
exercise:
Drink two to
three cups of
water.
About five to ten
minutes before
you exercise:
Drink one cup
of water.
While you
exercise:
Drink about one
cup of water
every 15 to 20
minutes.
If it’s especially hot where you
play, drink a little more.
After you
exercise:
Drink more water
to rehydrate
after you’ve been
sweating.
Sports drinks &
energy drinks
Skip the hype. Water is the
only hydration that most
girls need.
Sports drinks and vitamin
waters usually contain
ingredients that replenish
your body after a tough
workout. But they often
pack extra sugars, which
you don’t need.
Energy drinks are different
from sports drinks. Energy
drinks have caffeine or
other ingredients marketed
to “boost your energy.”
These drinks are unregu-
lated and can be dangerous
for young athletes.
Protein drinks or powders
may sound good because,
as you know, you need
protein. But experts who
study this say you’re prob-
ably getting all the protein
you need through the
foods you eat.
Chocolate milk is a popular
recovery drink with adult
athletes who do intense
forms of exercise. For girls
involved in normal prac-
tice and game situations,
though, it’s not necessary.
Stick with water, and you’ll
be made in the shade . . .
or the sun!