Read e-book online NOLS Backcountry Nutrition PDF

By Mary Howley Ryan M.S.

ISBN-10: 0811735052

ISBN-13: 9780811735056

  • Discover how food can assist take pleasure in backcountry event
  • Practical, science-based info awarded in an easy-to-understand, priceless means

    Food performs a necessary function in our lives, specifically once we take to the backcountry. study what supplies strength, builds energy, retains your immune approach powerful, and minimizes cranky moments. NOLS specialist Mary Howley Ryan explains the foodstuff you would like within the backcountry, why you wish them, how a lot you wish, and the place to discover them in desert meals. integrated is details on how one can alter for exact environments or precise diets and the way to accommodate health problems. For recipes and extra particular support with menu making plans, NOLS Cookery is a superb significant other to this box consultant.

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    Extra info for NOLS Backcountry Nutrition

    Sample text

    A: There is some research to show that during exercise cold water is actually absorbed faster than room-temperature water, but it isn’t clear that the difference is significant. Cold water is more palatable in warm or hot environments, a factor that may encourage you to drink more fluid. Cold liquids also may assist with cooling core body temperature, in addition to providing water for sweat. If you are traveling in the winter, or even on a cold day in the summer, and you are chilled, cold water is not the best option because it does have the core cooling effect.

    If you are not acclimated to these environments you are more likely to lose excessive amounts of sodium in sweat. In warm, humid climates, be aware of how much you sweat, and consume a sodium-containing sports beverage or salty food periodically. One recommendation suggests one bottle of a sports beverage that contains electrolytes (not all sports drinks do) for every two bottles of water. The actual amount of total liquid will depend upon the length of time and intensity of the exercise. In 2000, the American College of Sports Medicine (ACSM), the American Dietetic Association, and the Dietitians of Canada recommended the following: “Athletes should drink enough fluid to balance their fluid losses.

    While adequate hydration in each of these situations remains an important goal for health and performance, an awareness that we can get too much water seems increasingly important. Currently there is an abundance of gear related to helping us hydrate more easily and efficiently. Many health-conscious athletes also avoid excess dietary sodium to treat or prevent high blood pressure. There are also many medications, both prescription and over-the-counter (OTC), as well as illicit drugs, that may make individuals more susceptible to hyponatremia.

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    NOLS Backcountry Nutrition by Mary Howley Ryan M.S.

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