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Shooting Physio Hydration Tips For Shooters BY SUSIE PARKER-SIMMONS, SENIOR SPORT DIETITIAN, USOC shooting, • • •


Drink 8-16oz after every round or every 20-30 minutes and


Upon conclusion of the session, correct any fl uid losses due to sweat loss.


Continue to drink fl uids throughout the day and 8 oz before bed.


These are times when your


fl uid requirements are higher: • • • •


Heat Humidity Hard training


Beginning of heat accli- matization


Also watch your hydration status during the following activi- ties: • • • •


Travel


Altitude training Surgery Illness


As it is now offi cially sum-


mer, shooters from all around the country need to be aware of keeping themselves hydrated. Optimal hydration supports daily training and recovery. The signs and symptoms of dehydration include: • • • •


Lack of concentration Early fatigue


Trouble tolerating heat


High perceived exertion in training


• Delayed recovery


All shooters should use the color of their urine as an in- dicator of dehydration.


Using


the urine chart below, athletes should aim for an AM urine color of less than 3 (pale yellow or the color of lemonade). Upon waking it is important to rectify any signs of dehydration that occurred while sleeping.


TRAINING & COMPET- ING GUIDELINES When training or competing


it is important to start in a hy- drated state. Drink 8-16oz upon waking, during breakfast and then follow the protocol below: •


SPORT DRINK VS. WATER Water is normally the ideal drink for the majority of shooters. Diluted sport drink or electrolyte drinks do help support your body fl uid needs during heavy sweat- ing days as they decrease urine output and keep more fl uids in the body compared to water.


SALTY FOODS For shooters who are salty they should eat a


sweaters,


Drink a glass of water (8oz) 10 minutes before


slightly salty diet during days of heavy sweating and when high ratings of heat stress occur.


July 2013 | USA Shooting News 47 Dehydration can impair


performance; especially in the heat so stay hydrated!


URINE CHART


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