HydratioN, NUTRITION, REST & HYGIENE

 As marching musicians, the physical demands on students' bodies are high, particularly during the hot and humid months of summer rehearsals and the early competitive season. Proper hydration, nutrition, and rest are critical to physical and mental health throughout the season.

HYDRATION
“Hydrate or Die-drate!”

THIRST
Contrary to popular belief, simply drinking water only when thirsty is not good advice when it comes to properly hydrating the body. When the thirst mechanism activates, it is usually a sign the body is already under-hydrated (and possibly headed toward dehydration).

DEHYDRATION
Dehydration happens when the body loses more fluid than it takes in. When the body doesn’t have enough water, it can’t function properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following: dizziness or lightheadedness, nausea or vomiting, muscle cramps, dry mouth, lack of sweating, and hard, fast heartbeat, among others.

INTAKE
Research shows that student athletes and performers should follow these guidelines for hydration:
• Drink 17 to 20 ounces of water 2 to 3 hours before beginning exercising (rehearsing)
• Drink 8 ounces of water 20 to 30 minutes before starting exercising (rehearsing) or during warm-up.
• Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise (rehearsal), and as designated by the teacher leading the rehearsal.
• Drink 8 ounces of water no more than 30 minutes after you exercise (rehearsal).

OVER-HYDRATION
It is possible to over-hydrate; drinking excessive amounts of water in a short period of time can lead to hyponatremia, also known as water intoxication. When excessive amounts of water are consumed, the sodium levels in the body become diluted, and the kidneys cannot excrete enough fluid. This causes the cells to become water logged and the brain to swell. This is a potentially life-threatening situation and requires immediate medical attention. Although hyponatremia is not common, awareness of it is important, as it is something that can easily be prevented.

OTHER DRINKS
Electrolytes found in sports drinks can be beneficial in regulating nerve and muscle function and replacing electrolytes lost through sweat. For adolescent athletes & perfomers enduring physical activity for more than sixty to ninety minutes at a time, or for young athletes/performers who practice in high heat and humidity, sports drinks can be beneficial in replenishing lost nutrients. The bottom line, however, is that water (pure water) is essential for an athlete to perform optimally. 

TIPS
Tips for hydration success:
• Start drinking water immediately after waking up in the morning.
• Avoid caffeinated beverages such as coffees, sodas, and energy drinks.
• Fruits and vegetables are 75-96% water, so eating fruits or vegetables with meals or snacks will help add to your total water intake.
• Consume liquids even when not rehearsing/exercising.

Other Resources:

• "The Importance of Good Hydration"

• "The Importance of Hydration for Youth Athletes"

• "Marching Health: 7 tips for Staying Hydrated and Beating the Heat"

NUTRITION

• NUTRITION BEFORE REHEARSALS

  • Focus on eating lean proteins, fruits, vegetables and whole grains to ensure the body is prepared for training.

  • DON'T SKIP BREAKFAST. Eat something that was previous ALIVE (fruits, dairy, grains); Pop-Tarts and Monster weren’t every previously a living thing!

    • Emphasize the importance of not going into a training session with an empty fuel tank.

  • Eat a meal 3-4 hours before practice or competition, and an easily digestible snack 60-90 minutes before activity.

• NUTRITION AFTER REHEARSALS & EVENTS

  • To help the body recover faster, choose carbohydrate-rich foods with 15-25 grams of protein consumed within 30-60 minutes of finishing a rehearsal or performance (e.g., chocolate milk, Greek yogurt with fruit, fruit and yogurt smoothie, turkey sandwich and protein shakes or bars).

• GENERAL NUTRITION: MAKING CHOICES ABOUT WHAT WE CONSUME

  • HEALTHIER FATS

    • Eating a diet high in saturated or trans fats is unhealthy and may limit athletic capacity.

    • These types of fat are found in higher fat dairy products, meats, fried food and processed foods/snacks.

    • Focus on increasing intake of healthy fats by choosing primarily unsaturated fats such as olives, avocados, nuts and nut butters, seeds and salmon.

  • PREPACKAGED FOODS

    • Protein bars, liquid meals such as protein shakes and gels have their place in an eating program; however, whole foods should be consumed when possible.

    • The aforementioned prepackaged nutrition products can be used effectively before, during or immediately after activity, depending on specific recovery needs.

REST

• 8-10 hours of nightly SLEEP is critical for adolescent development, especially students involved in high levels of activity such as athletics and the performing arts

• How Sleep Can Positively Affect Performance

  • Enhanced growth and recovery post-training and performances

  • Reduced fatigue

  • Improved cognitive performance and mood state

  • Reduced risk of injury

  • Enhanced strength

HYGIENE

• Basic principals of good hygiene when participating in groups such as the Union Bands performing ensembles include daily:

  • Bathing / Showering (perhaps multiple daily during summer season)

    • with ample use of soap & shampoo

  • Use of Anti-perspirant / Deodorant

  • Brushing of Teeth / use of mouthwash / other basic oral hygiene