Hydrating Right

Proper hydration is essential for normal body function, physical activity, and athletic performance. The goal of hydration is to prevent dehydration without over-drinking, which varies by individual. Hydration status can be monitored through urine color (light indicates good hydration) and changes in body weight before and after exercise to estimate sweat loss. 

Dehydration can occur in any environment or activity, even in cold weather or while swimming, and performance declines when fluid loss exceeds 2% of body weight. Factors that increase fluid loss include high temperatures, exercise intensity and duration, body size, gender, and fitness level. Well-trained athletes often sweat more and therefore need more fluids. 

Common signs of dehydration include intense thirst, fatigue, increased body temperature, rapid breathing and heart rate, confusion, and fainting. To maintain hydration, athletes should drink fluids before, during, and after exercise. Water is generally sufficient, but sports drinks are recommended for moderate- to high-intensity exercise lasting longer than an hour to help replace fluids lost through sweat. 

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/hydrate-right 

Pumpkin Cheesecake Smoothie Recipe

The vanilla yogurt gives this smoothie a rich, dessert-like flavor that’s reminiscent of pumpkin cheesecake— you might even forget it’s not served in a pie crust! 

Ingredients: 
 • 1 cup canned pumpkin 
 • 1 cup low-fat vanilla yogurt 
 • 1 cup fat-free milk 
 • ½ teaspoon ground cinnamon 
 • ¼ teaspoon vanilla extract 
 • 2 teaspoons sugar 
 • Pinch of nutmeg 

Directions: 
1. Before starting, wash your hands. 

2. Add all ingredients except the nutmeg to a blender or food processor. 

3. Blend until creamy and smooth. 

4. Pour into glasses and finish with a light dusting of nutmeg. 

5. For a richer, nutty flavor and added nutrients, blend in ¼ cup toasted wheat germ. (This increases calories to 270 per serving and adds 1 gram of fiber.) 

Nutrition Information: 
Serving size: 1.5 cups 
This recipe yields 2 servings. 

Calories: 210 
Total Fat: 1 g 
Saturated Fat: 0 g 
Cholesterol: 5 mg 
Sodium: 150 mg 
Total Carbohydrates: 41 g 
Dietary Fiber: 4 g 
Protein: 12 g 

Source: https://www.eatright.org/recipes/beverages/pumpkin-cheesecake-smoothie-recipe 

Fresh Fruit Snow Cones Recipe

    Enjoy a refreshing snow cone made with real fruit and no artificial colors or flavors. Feel free to swap in other fruits based on your preferences—peaches, pineapple, or blueberries all work well. 

Ingredients: 

    • 1 pound fresh strawberries 

    • 2 tablespoons agave nectar 

    • Ice 

Directions: 

    1. Before starting, wash your hands. 

    2. Blend the strawberries and agave nectar in a blender or food processor until smooth. Transfer the mixture to a plastic squeeze bottle. 

    3. Shave ice using a snow cone machine or similar tool. 

    4. Drizzle the strawberry purée over the shaved ice and serve. 

Nutrition Information: 

    • Serving size: ¼ cup purée with 1 cup shaved ice

    • Makes 6 servings 

    • Calories: 45

    • Total Fat: 0 g 

    • Saturated Fat: 0 g

    • Trans Fat: 0 g

    • Cholesterol: 0 mg

    • Sodium 0 mg

    • Total Carbohydrates: 11 g

    • Dietary Fiber: 1 g

    • Sugars: 9 g 

    • Protein: 1 g

    • Vitamin C: 80%

    • Calcium: 2% 

    • Iron: 2%

 

Source: https://www.eatright.org/recipes/desserts/fresh-fruit-snow-cones-recipe