A Smart Girl's Guide: Sports & Fitness. Therese Kauchak Maring
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Название: A Smart Girl's Guide: Sports & Fitness
Автор: Therese Kauchak Maring
Издательство: Ingram
Жанр: Учебная литература
Серия: American Girl
isbn: 9781683370734
isbn:
evening to help you prepare
for tomorrow’s action.
whole-wheat spaghetti
with meat sauce, veggie
salad, milk
baked potato stuffed
with bean chili, broccoli,
carrot sticks, milk
hydrate
When you exercise, you
sweat—sometimes a
little, sometimes a
lot. It’s important to
replace the fluids
in your body by
drinking water
all day long,
whether you’re
exercising
or not.
What does
water do?
Water keeps your body
temperature constant so
you don’t overheat. It carries
good things like oxygen
and nutrients to your
cells and carries out
waste products. It helps
lubricate your joints—
picture the Tin Man
in Oz before
Dorothy uses
the oil can. And
that’s just the
beginning of
the list!
How
much
water do
I need?
It depends on your age
and weight. On average, a girl
between the ages of 9 and 13
needs to drink about seven 8-ounce
cups of water a day. When you’re
exercising, drink small amounts of water
before, during, and after. Don’t wait until
you’re thirsty to drink.
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 СКАЧАТЬ