Clean Run - May 2011 - 20

Thirst is not the best indicator for determining when to consume fluids. It is important to drink before signs of thirst appear. „Less blood flow to the muscles, which results in less fuel (glucose) and leads to fatigue „Blood flow is reduced to the brain, which impairs sharpness and mental functioning Fluid recommendations are individual and dependent on the trial location. Is the agility trial inside a climate-controlled environment? Or is it outside, perhaps in an environment that is hot and humid? Also, each person sweats at different rates. Consider the type of clothing you are wearing as well. Loosefitting, porous, lightweight clothing may assist in evaporative heat loss. It is important to drink before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and a pale yellow. Urine color may be affected by B vitamins (riboflavin), which can make the urine bright yellow. Thirst is not the best indicator for determining when to consume fluids.You do not start to feel thirsty until after you are already dehydrated (about 2% of body weight lost). Fluid intake needs to increase as you become more physically fit, because you will start to sweat earlier and at an increased rate. Guidelines for maintaining hydration before, during, and after exercise have been developed by the American College of Sports Medicine: „At least 4 hours before exercise, drink 5 to 7 ml/kg body weight of water or sports drink. „The amount and rate of fluid replacement depend on the athlete’s sweat rate, exercise duration, and opportunities to drink. Do not restrict fluid intake during exercise; drink at least 150 to 350 ml (6-12 oz fluid) every 15 to 20 minutes. „After exercise drink at least 16-24 oz (450 to 675 ml) of fluid for every pound (0.5 kg) of body weight lost during exercise. To determine your individual hydration needs, the following website calculates needs based on sex, age, weight, and physical activity: www.beverageinstitute. org/tools.hydration-calculator.htm. In Conclusion Several areas may affect the energy level of the agility participant. Good overall physical conditioning and adequate sleep before the trial are important. Remembering to eat breakfast before the trial, eating between-meal snacks, and obtaining adequate fluids to keep your energy level at its peak can make your experience at the agility trial a rewarding one. D Medical disclaimer:This article provides general information and is not intended to be a substitute for medical advice from your physician. References ACSM’s Guidelines for Exercise testing and Prescription, 8th Ed. Philadelphia: Wolters Kluwer (2010) Clark, N: Nancy Clark’s Sports Nutrition Guidebook, 4th Ed. Champaign: Human Kinetics (2008) Heyward,VH: Advanced Fitness Assessment and Exercise Prescription, 6th Ed. Champaign: Human Kinetics (2010) Plowman, SA and Smith, DL: Exercise Physiology For Health, Fitness and Performance, 3rd Ed. Philadelphia: Wolters Kluwer (2011) Skolnik, H and Chernus, A: Nutrient Timing for Peak Performance Champaign: Human Kinetics (2010)

Penny Stryzek, RDLD, ACSM-CPT is a registered, Illinois-licensed dietitian and certified personal trainer with special interest in weight management, sports nutrition, cardiovascular health and wellness. Penny has two dogs active in agility: Australian Terrier Glory NA, AXJ, OAP, MJP, and Norfolk Terrier Ruthie, currently in training. Contact Penny at rdldclc@frontier.com.

Are You Ready for This?

The Ready Treat remote-controlled treat dispenser…
Aﬀordable Small and lightweight so it ﬁts easily in your training bag and is as inconspicuous as possible in your training area Uses infrared remote rather than radio frequency so that you can have multiple units placed around the training area and use a single remote to open only the Ready Treat unit you point at Large compartment, single-reward dispenser gives you the ﬂexibility to use almost any type of treat (roast beef, cheese, liver) Remote transmitter works up to 50' indoors and 25' outdoors Simple to use: Push the button to open the door—nothing else

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Clean Run | May 11

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Clean Run - May 2011

Table of Contents for the Digital Edition of Clean Run - May 2011