“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

Thank you for coming! For more information please contact me…