I was told the colder the water the slower you body can absorb it, any comments ? JR ----- Original Message ----- From: "Derek Ruddock" <[EMAIL PROTECTED]> To: "Discussion of issues relating to Soaring in Australia." <aus-soaring@lists.internode.on.net> Sent: Thursday, February 01, 2007 2:33 PM Subject: RE: [Aus-soaring] Hydration and nutrition made simple
> > A major factor in the body's need for water is overheating. To reduce > your requirement keep as cool as you can; wear a towelling hat soaked in > water, so the evaporation cools your head; wear one of those magic > scarf/bandana thingamajiggies that keep your neck cool. > The colder your drinking water is, the more effective is the cooling > effect, and thus the corresponding reduction in water need (by reducing > loss from sweating) > Half fill your camelback and freeze it overnight before filling it (make > sure you keep the ice away from the nozzle), or alternatively if your > design allows it, add a tray of ice cubes > Half fill a litre bottle of water, and top this up with cold water > before leaving for the field. Use this as your main drinking source when > you are getting your glider ready > > > > -----Original Message----- > > From: [EMAIL PROTECTED] [mailto:aus-soaring- > > [EMAIL PROTECTED] On Behalf Of Texler, Michael > > Sent: Thursday, 1 February 2007 1:55 PM > > To: Discussion of issues relating to Soaring in Australia. > > Subject: [Aus-soaring] Hydration and nutrition made simple > > > > Thanks Robert, > > > > I follow a simple plan with regards to hydration and food: > > > > 1. Plan from the day before, have a good night's sleep before your > day's flying, no > > party drugs either. > > 2. Eat a hearty and nutritious breakfast early. > > 3. Start drinking water to hydrate soon after you wake up. > > 4. Avoid running around in the heat of the day to prepare (have your > aircraft ready > > in the cooler early part of the day). > > 5. You should be wanting to have a wee whilst you are getting ready, > and the wee > > should be dilute (i.e. pale), this means you are adequately hydrated. > > 6. Avoid sugary foods (i.e. chocolate bars and soft drinks) shortly > before flight. > > 7. Your food for the flight should be a ham salad and mayonnaise > sandwich! > > 8. Have water to drink whilst you are flying. > > 9. Have a big pee just before you board the glider. > > 10.Eat and drink regularly during your flight. > > 11.If you are thirsty, you are starting to become significantly > dehydrated. Top up > > with water. > > 12.Enjoy yourself. > > > > > > My 2c > > > > M.T. > > > > > > Expanded points below: > > > > 1. Plan from the day before, have a good night's sleep before your > day's flying, no > > party drugs either. Having a good rest should be self evident. Many > recreational > > drugs (alcohol included) can effect you ability to concentrate the > following day, > > even after the acute affects of the drugs have passed (hangover > effect). > > > > 2. Eat a hearty and nutritious breakfast early. This allows your body > time to digest > > the food and to store energy for your big day. Fats and proteins are > also important > > for normal functioning, enabling longer term energy storage as well as > protein for > > repair and recuperation. > > > > 3. Start drinking water to hydrate soon after you wake up. Remember > that being > > asleep is a time of fasting. You will know that you are hydrated when > you start > > passing dilute (pale) urine. Don't over do it though especially if you > have prostate > > problems. > > > > 4. Avoid running around in the heat of the day to prepare. This can > lead to > > dehydration. Have your aircraft ready in the cooler early part of the > day. Do the DI > > early. Have everything ready early. Prior to flight you need to be > relaxed and feel at > > ease. > > > > 5. You should be wanting to have a wee whilst you are getting ready, > and the wee > > should be dilute (i.e. pale), this means you are adequately hydrated. > This is an > > indicator that your hydration is working. > > > > 6. Avoid sugary foods (i.e. chocolate bars and soft drinks) shortly > before flight. > > Some people have a condition called rebound hypoglycaemia, whereby > their blood > > sugar level paradoxically drops after eating sugary foods. This is > because the body > > is trying to get the sugar into the cells rapidly, and sometimes this > mechanism > > works too well. Also drinks that contain caffeine (Coca cola, coffee, > tea) are > > diuretic, i.e. make you pee and become dehydrated. > > > > 7. Your food for the flight should be a ham salad and mayonnaise > sandwich! This > > provides a balance of complex carbohydrate for energy, fats for more > sustained > > energy release, protein for repair and maintenance. There are also > salts in it as well > > to replace electrolytes lost through sweating and peeing. Plus it is a > tasty meal. > > > > 8. Have water to drink whilst you are flying. When dehydrated it makes > sense to > > replace water with water. > > > > 9. Have a big pee just before you board the glider. Means that your > bladder will be > > empty and hence will there will be a longer time before you need to > pee again. > > > > 10.Eat and drink regularly during your flight. Allows a sustained > release of nutrients > > and water throughout the flight. > > > > 11.If you are thirsty, you are starting to become significantly > dehydrated. Top up > > with water. Thirst kicks in when you are ~1% dehydrated (i.e. you have > lost ~1% of > > body mass, in other words 750 mL water loss for a 75kg adult). > Concentration > > starts to suffer when you are 1% dehydrated. At 2% dehydration, > concentration > > worsens significantly. > > > > 12.Enjoy yourself. Despite all the above points. > > > > > > For those who are interested, references below: > > > > Gopinathan PM et al. (1988) Role of dehydration in heat stress-induced > variations > > in mental performance. Arch Environ Health, Jan-Feb;43(1):15-7 > > > > Richter ED et al (1981) Death and injury in aerial spraying: > pre-crash, crash, and > > post-crash prevention strategies. Aviat Space Environ Med > Jan;52(1):53-6 > > > > Bollinger RR, Carwell GR. (1975) Biomedical cost of low-level flight > in a hot > > environment. Aviat Space Environ Med Oct;46(10):1221-6 > > > > Harrison MH & Higenbottam C. (1977) Heat stress in an aircraft cockpit > during > > ground standby. Aviat Space Environ Med 1977 Jun;48(6):519-23 > > > > Hofeldt FD. (1989) Reactive hypoglycemia, Endocrinol Metab Clin North > Am 1989 > > Mar;18(1):185-201 > > > > Miller JB et al (1995) The glycaemic index of foods containing sugars: > comparison > > of foods with naturally-occurring v. added sugars. Br J Nutr, > Apr;73(4):613-23 > > > > Convertino VA et al (1996) American College of Sports Medicine > position stand. > > Exercise and fluid replacement. Med Sci Sports Exerc Jan;28(1):i-vii > > > > Yesavage JA & Leirer VO. Hangover effects on aircraft pilots 14 hours > after alcohol > > ingestion: a preliminary report. (1986) Am J Psychiatry > Dec;143(12):1546-50 > > > > Billings CE et al (1991) Effects of alcohol on pilot performance in > simulated flight. > > Aviat Space Environ Med Mar;62(3):233-5 > > > > Holdener F. (1993) Alcohol and civil aviation. Addiction > Jul;88(7):953-8 > > > > Janowsky D.S. et al,(1976) Simulated flying performance after > marihuana > > intoxication. Aviat Space Environ Med Feb;47(2):124-8 > > > > _______________________________________________ > > Aus-soaring mailing list > > Aus-soaring@lists.internode.on.net > > To check or change subscription details, visit: > > http://lists.internode.on.net/mailman/listinfo/aus-soaring > > _______________________________________________ > Aus-soaring mailing list > Aus-soaring@lists.internode.on.net > To check or change subscription details, visit: > http://lists.internode.on.net/mailman/listinfo/aus-soaring > _______________________________________________ Aus-soaring mailing list Aus-soaring@lists.internode.on.net To check or change subscription details, visit: http://lists.internode.on.net/mailman/listinfo/aus-soaring
