Bro, Go Eat Your Water!

Don’t worry, even when you’re walking away from me, I can see you (you meaning every teenager that walks through my clinic doors) roll your eyes when I say, “Don’t forget to hydrate!” It’s fine. I don’t mind being the old lady nag (um, that’s a lie. I never and I mean NEVER want to hear you refer to me as old). Here’s the thing—I do it because I *clears throat* care about your well-being. 

Dead period is over. Practices, camps, tryouts, and competitions have resumed. The heat index is stupid. You’re chowing down on your daily Chick-fil-A fix (no judgment) and snagging a paper cup of water real quick on the sidelines. Not good enough.

Listen, you don’t wanna suck at your sport, do you? I mean, I’m assuming you don’t go through two-a-days just to perform badly and stay benched. Dehydration isn’t just dangerously unhealthy, but can increase fatigue, weakness, cramping, brain fog, and overall stunt your performance—we can’t have that. 

You gotta do more than just drink water. You’re losing incredible amounts of electrolytes through sweat and it’s crucial to replenish them—regularly and consistently—to optimize performance and be as great as I know you can be (inserting a little ego boost to motivate you here). Water isn’t going to cut it—but still drink it, please. 

Electrolyte packets are a great way to get back in the missing sodium, potassium, and magnesium. Start drinking them in the morning and keep doing it. Your body is pulling resources from the day before—so that consistency is what fuels you to keep going. It’s not about chugging a few ounces before you hit the field. By that point, it’s already too late. 

But here’s some good news: You can eat your water and electrolytes through whole food nutrition so it feels a little less like waterboarding when you’re trying to effectively maintain your levels throughout the day. A list of super water (and nutrient) - rich foods:
 - melon (like honeydew, cantaloupe, watermelon)
 - oranges
 - pineapple
 - strawberries
 - grapefruit
 - celery
 - cucumber
 - tomato
 - zucchini/summer squash
 - bell peppers 
 - cauliflower 
​ - skim milk (shut up, I realize that’s a drink)
 - oatmeal (cooked, obvi)

Not an exhaustive list, but hopefully sparking a few quick snack ideas to keep you going. Please. It’s important enough that I’m spending my night at home writing out a long-winded lecture that you’re likely not going to read ‘til the end. So do it. 

Keep in mind, some foods are going to make your body need even more water to compensate (so… not a great idea right now):
 - CAFFEINE (sorry, Alani)
 - fried/greasy food
 - sugary sodas/juice
 - soy sauce
 - high protein diet (pause. We know the importance of protein for building and repairing tissue—we need protein—but it also takes a lot of water to metabolize, so it doesn’t help hydrate. Just balance it with some fruits and veggies. Consistent carb intake is good for the athlete.)
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Also—for the love of Snapchat—monitor your urine color. Yes, I’m telling you to look at your pee because that’s going to help you gauge how you’re doing with your hydration intake. (I’ve provided these handy dandy charts to several coaches to post in locker rooms.)

Integrated keeps a great line of clean electrolyte packets in-clinic. And of course, IV fluid options if we’re already to that point. 
** Packets are 20% off for all student athletes through the summer
** IV Therapy is 10% off for all student athletes, as well

Cheers (holds up glass of water), 
Kalin

PS: If you’re thirsty, you’re already mildly dehydrated.

Okay, bye.
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