Nutrition for Boating Season
10:33 AM
By Kaycie Smith , BS Nutrition and Food Science & Best Teen Diets Community Manager
During the summer boats come out and we spend hours upon hours out on the lake or river. Whether you are just along for the ride or are participating in water sports for fun or competitively, proper nutrition is important. As with any other time of the year you need to match your energy output with your energy consumption to maintain a healthy weight and stay fueled throughout the day. The following are a few tips to help you have a fun and healthy summer on the boat.
Stay Hydrated: When you are in and out of the water all day you may not FEEL thirsty or notice if you have been sweating. But being out in the sun all day can dehydrate which can lead to symptoms such as headache, fatigue and dizziness with as little as 2% dehydration or in more severe cases it can even lead to lack of consciousness. To prevent this be sure to pack (and drink) plenty of waters. If you keep them cool and/or add natural flavors such as lemon or grapefruit slices it can plain water more appealing to drink. Foods with high water content such as melons, grapes, celery etc. help hydrate as well.
Plan Ahead: Pack the appropriate amount of snacks and meals to keep you fueled no matter how long you will be out or the number of people on board. It might even be a good idea to leave some non-perishable foods on the boat in case you are out longer than you planned. Also it is a good idea to limit the amount of “junk” food on board. It is really easy to munch and overeat all day when you are out on the water and it is available. Instead of chips or doughnuts pack fruit, crackers and cheese, sandwich fixings etc. so even if you are grazing throughout the day it is all healthy options.
Fuel Appropriately: Remember that in order to maintain a certain weight calorie consumption has to be equal to energy exertion. Be honest with yourself about how much you are exerting yourself during your time on the water and eat/drink in a similar fashion. If you are out practicing a water sport or competing it is also important to treat it like any workout you would do on land. Book end your workouts with high calorie, moderate protein and low-fat snacks or meals. It is also important to utilize the first 30 minutes after your workout since this is when your body is most able to rebuild muscle and replace glycogen stores; this may mean planning ahead and having a post workout option on board.
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasize the importance of healthy eating for teens. For more information visit www.bestteendiets.org
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