“over the river and through the woods… eating to energize”

“Over the River and Through the Woods… Eating to ENERGIZE”

Kelly Streit, MS, RDInstructor, Food and NutritionOSU Extension Service Clackamas County

The Great Pacific Northwest Hard physical activity done in a cold/dry/damp environment can result in

DEHYDRATION & HYPOTHERMIA

Dehydration = excessive loss of body fluid Symptoms: Fatigue, headache, low/no urine production, elevated HR, lightheadedness, dry mouth, and muscle crampsContributing Factors: Diuresis, overdressing, fluid deprivation/restriction

In a cold/dry/damp environment, sweat can evaporate so quickly that one does not have a good sense of fluid loss from the body

Fluid losses can exceed 1

quart/day through

the respiratory passages

Q: Why do you feel the need to “pee” in the middle of a snowstorm?

Blame it on “cold-induced” diuresis

Overdressing excess body heat production profuse sweating

Excess body heat production

Over dressing

Profuse sweating

Fluids are often not readily available during cold weather activity; lack of thirst, fluids may freeze, or intake may be restricted

A cold/dry/damp environment, diuresis, overdressing, and lack of fluids DEHYDRATION

Hypothermia = excessive loss of body heat; decrease in body core temperature <97 degrees FSymptoms: Shivering, euphoria, and confusion lethargy, weakness, slurred speech, disorientation, combative behavior shivering ceases, delirium, coma Contributing Factors: Prolonged exposure to the cold/damp, inactivity, improper dress, low glycogen stores

Hypothermia can develop in relatively mild temperatures (50-65 degrees F)

“Eating to ENERGIZE”

• Begin the day well fueled and hydrated. Rise & Shine & Dine!– Drink 1-2 glasses of water upon arising – Eat a high-carbohydrate, low-fat, and moderate-

protein meal to “break the fast” before heading out

• Feed your PACE –Balance calorie intake with physical

activity –Consider the terrain, clothing, equipment

being carried, and changes in temperature

• Be Your Own “Pack Mule”– Plan 3-5 meal/snack breaks throughout the day– Include a variety of carbohydrates at each

meal/snack – Keep a water bottle with you at all times – Drink BEFORE you are thirsty – Avoid caffeine, alcohol, and other diuretic

substances – Drink until you pee clear

Q: Do you need a sports drink?

Rest, Refuel, & RENEW• Consume a high carbohydrate

meal at the end of the day • Rehydrate• Rest

Kelly Streit, MS RDInstructor, Food & NutritionExtension Family & Community Healthkelly.streit@oregonstate.edu

OSU Extension ServiceClackamas County200 Warner-Milne RoadOregon City, Oregon 97045-4096Phone 503-557-5885 Fax 503-655-8363extension.oregonstate.edu/clackamas

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