“Over the River and Through the Woods… Eating to ENERGIZE”
Kelly Streit, MS, RDInstructor, Food and NutritionOSU Extension Service Clackamas County
The Great Pacific Northwest Hard physical activity done in a cold/dry/damp environment can result in
DEHYDRATION & HYPOTHERMIA
Dehydration = excessive loss of body fluid Symptoms: Fatigue, headache, low/no urine production, elevated HR, lightheadedness, dry mouth, and muscle crampsContributing Factors: Diuresis, overdressing, fluid deprivation/restriction
In a cold/dry/damp environment, sweat can evaporate so quickly that one does not have a good sense of fluid loss from the body
Fluid losses can exceed 1
quart/day through
the respiratory passages
Q: Why do you feel the need to “pee” in the middle of a snowstorm?
Blame it on “cold-induced” diuresis
Overdressing excess body heat production profuse sweating
Excess body heat production
Over dressing
Profuse sweating
Fluids are often not readily available during cold weather activity; lack of thirst, fluids may freeze, or intake may be restricted
A cold/dry/damp environment, diuresis, overdressing, and lack of fluids DEHYDRATION
Hypothermia = excessive loss of body heat; decrease in body core temperature <97 degrees FSymptoms: Shivering, euphoria, and confusion lethargy, weakness, slurred speech, disorientation, combative behavior shivering ceases, delirium, coma Contributing Factors: Prolonged exposure to the cold/damp, inactivity, improper dress, low glycogen stores
Hypothermia can develop in relatively mild temperatures (50-65 degrees F)
“Eating to ENERGIZE”
• Begin the day well fueled and hydrated. Rise & Shine & Dine!– Drink 1-2 glasses of water upon arising – Eat a high-carbohydrate, low-fat, and moderate-
protein meal to “break the fast” before heading out
• Feed your PACE –Balance calorie intake with physical
activity –Consider the terrain, clothing, equipment
being carried, and changes in temperature
• Be Your Own “Pack Mule”– Plan 3-5 meal/snack breaks throughout the day– Include a variety of carbohydrates at each
meal/snack – Keep a water bottle with you at all times – Drink BEFORE you are thirsty – Avoid caffeine, alcohol, and other diuretic
substances – Drink until you pee clear
Q: Do you need a sports drink?
Rest, Refuel, & RENEW• Consume a high carbohydrate
meal at the end of the day • Rehydrate• Rest
Kelly Streit, MS RDInstructor, Food & NutritionExtension Family & Community [email protected]
OSU Extension ServiceClackamas County200 Warner-Milne RoadOregon City, Oregon 97045-4096Phone 503-557-5885 Fax 503-655-8363extension.oregonstate.edu/clackamas
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