-ATHLETE HEALTH TK

Post workout antioxidant recovery smoothie

July HYDRATION - TIPS FOR PERFORMANCE, RECOVERY & HEALTH

SOCIAL POSTS Did you know the foods you eat contribute to about 20% of your fluid needs? Ramp up your fluid, vitamin, mineral and fiber intake with this post workout smoothie containing nutrient rich sweetpotatoes: Post Workout Antioxidant Smoothie. Ramp up your fluid intake with sweetpotatoes. Super versatile sweetpotatoes can be prepared in a multitude of ways to help your summer hydration. For inspiration or recipes visit ncsweetpotatoes.com y Add sweetpotatoes to a soup, salsa or smoothie. Our Sweetpotato & Yellow Tomato Gazpacho is the perfect refreshing dish for a hot Summer day. Roasted Sweetpotato Mango Salsa is an excellent option for summertime cookouts y Make a cabbage, sweetpotato slaw with purple cabbage and sweetpotatoes, Whisk a dressing with olive oil, 100% orange juice and apple cider vinegar. Or try this Creamy Peanut & Lime Sweet potato Slaw. y Add cooked, mashed sweetpotatoes to your baked goods for a sweet, nutrient-dense treat. #SummerTreats #Popsicles #Sweetpotatoes #JulyFun #ncsweetpotatoes NEWSLETTER COPY With temperatures rising, it’s a good time to focus on maintaining adequate hydration. Though hydration is often synonymous with drinking a certain amount of water each day, focusing on water alone isn’t the best message for athletes and active individuals. Instead, incorporating drinks with taste can help encourage people to drink enough so they meet their daily fluid needs. Additionally, it’s the perfect season to enjoy water rich fruits and vegetables. In particular, cold soups, yogurt topped with fruit, fruit salad, and salads are an excellent way to improve hydration and nutrient intake. You can even sneak more hydration into baked goods by adding fruits and veggies such as sweetpotatoes.

TALKING POINTS y Water makes up the largest part of the human body. For optimal health and human performance, total body water must be kept within a narrow range. Despite the importance of staying hydrated, 1 studies show over half of all children and adolescents ages 6 to 19 are inadequately hydrated. Approximately 30% of adults are inadequately hydrated. 2, 3 And, several studies suggest over 50% of athletes start training or competition in a hypo-hydrated state. Hypohydration refers to the uncompensated loss of body water. y Adequate hydration is essential for many vital processes in the body including temperature regulation, circulatory functioning, transporting nutrients, metabolism and waste removal. Hypohydration is associated with poor health. Even mild hypohydration can lead to symptoms including headache, poor athletic performance irritability, and decreased cognitive function. 4,5,6,7 y According to the Institute of Medicine, approximately 80% of a person’s total fluid intake comes from beverages and 20% from foods. All drinks, except alcohol, count toward meeting except alcohol one’s hydration needs. y A raw sweetpotato is about 77% water by weight. Sweetpotatoes can contribute to your overall fluid intake, supporting hydration. In addition to its water content, sweetpotatoes are a good source of potassium. Potassium helps regulate the balance of fluids and electrolytes, which is essential for proper hydration and nerve and muscle function.

REFERENCES 1. https://ajph.aphapublications.org/doi/full/10.2105/ AJPH.2015.302572 2. https://pubmed.ncbi.nlm.nih.gov/28727528/ 3. https://pubmed.ncbi.nlm.nih.gov/27401419/ 4. Popkin BM, D’Anci KE, Rosenberg IH. Water, hydra tion, and health. Nutr Rev 2010;68(8):439–458. 5. Edmonds CJ, Burford D. Should children drink more water? The effects of drinking water on cognition in children. Appetite 2009;52(3):776–779. 6. Benton D, Burgess N. The effect of the consumption of water on the memory and attention of children. Appetite 2009;53(1):143–146. 7. Shirreffs SM, Merson SJ, Fraser SM, Archer DT. The effects of fluid restriction on hydration status and sub jective feelings in man. Br J Nutr 2004;91(6):951–958. 8. Maughan RJ, Watson P, Cordery PAA, Walsh NP, Oli ver SJ, Dolci A, Rodriguez-Sanchez N, and Galloway SDR. Sucrose and Sodium but not Caffeine Content Influence the Retention of Beverages in Humans Under Euhydrated Conditions. Int JSport Nutr Exerc Metab 29: 51-60, 2019. 9. Dalbo VJ, Roberts MD, Stout JR, and Kerksick CM. Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med 42: 567-573, 2008. 10. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, and Almada A. Cre atine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem 244: 83-88, 2003. 11. https://pubmed.ncbi.nlm.nih.gov/29635499/

Ingredients

• ¾ cup frozen mango chunks • Handful of ice • ⅓ cup chopped beets (can use canned if drained) • ⅔ cup vanilla fat free Greek yogurt

• 2 Tbsp maple syrup • 1 tsp vanilla extract • ½ tsp cinnamon

• ⅔ cup mashed cooked sweetpotato (about 1 small to medium sweetpotato)

TEACHING TOOLS To keep you and your family safe during the holiday grilling season, check our Teaching Tools: • Food Safety Tips for Grilling and Gatherings! • Hydration Facts Directions 1. Add all ingredients to a high speed blender and blend. 2. Add more ice and sweetener until desired flavor is achieved. 3. Enjoy!

20

21