Yours Magazine Australia — January 04, 2018

GOOD TO KNOW

Thirsty work

When it comes to keeping

up your fluid intake, it’s

a numbers game

ssi o sssttt

r

ercise

si lo st

Jessica Spendlove

Athletic performance

dietitian

MBER OF glasses
r needed to ward
night hunger pangs,
ng to a study by the
ity of Washington.
king water can actually
rily suppress hunger
and make you feel
satisfied by simply increasing the volume of
contents in the stomach,” explains exercise
physiologist Drew Harrisberg.
Additionally, athletic performance dietitian
Jessica Spendlove says people commonly
mistake thirst for hunger. She says, “This is
why staying in tune with your need for water
is important. When we’re hydrated, thebody’s
functioning optimally, which includes appetite
control, mental fatigue and circulation.”

45 MINS

Research shows milk is better than water for

rehydration and recovery following exercise.

“It’s the ratio of macronutrients, vitamins and

minerals that make it so beneficial,” Drew says.

“If you’re lactose intolerant and want the same benefits

that milk provides for muscle recovery, you can recreate the

macronutrient content of milk by eating whole food. As long

as you get 20 to 30g of protein, which you can get from

meat, in combination with a carbohydrate source like

sweet potato, you’ll get the same benefits.”

Before reaching for a post-workout chocolate milk,

make sure it’s not full-fat milk. “The more fat

in a drink or meal, the slower the digestion,

so a reduced fat option would be digested

and absorbed faster, meaning faster

rehydration,” he says.

Did

you know?

THE TIME IT TAKES TO o from mildly dehydrated to hydrated when you drink g

600ml of water, according to a study by the University of Guelph in Canada.

“The study asked the participants to drink the water before training, and

they went from hydrated to mildly dehydrated in 45 minutes,” Jessica says.

“You should always be hydrated before you train. In fact, you should be

hydrated at all times. You can monitor the colour of your urine across the day

and if it’s not pale yellow, you should start increasing your fluid intake.”

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