Читать книгу A Smart Girl's Guide: Sports & Fitness - Therese Kauchak Maring - Страница 27

Can 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!