Fueling for Performance:
The Role of Hydration in Figure Skating
The Good:
Consumption of the right amount, of the right fluid, at the right time
The Bad:
Consumption of some fluids of questionable value at any time
The Ugly:
“Forget the fluids, I’m just going to skate.”
During on- and off-ice training, the rate of energy (calorie) expenditure rises and a great deal of heat
is created. If body temperature rises too high, you have to stop burning so much energy to reduce
heat creation, and that means stopping exercise. Fortunately, the evaporation of sweat off the skin
removes excess heat to stabilize body temperature.
In order to sweat “properly” during exercise, blood must flow to the skin. At the same time, exercise
itself demands that blood also flow to working muscles. So during exercise, not only does good
blood flow act as a safety mechanism by helping regulate body temperature, it also delivers
nutrients and removes metabolic by-products (pollution!). Staying well hydrated ensures that blood
volume and flow are sufficient to satisfy these exercise needs and that the “pollution” your muscles
create have a larger pool of fluid to go into.
The SOLUTION to POLLUTION is DILUTION!
WHAT TO LOOK FOR IN A BEVERAGE - The ideal sports beverage should contain both carbohydrate and
sodium. The carbohydrate helps provide critical fuel for muscles, and also helps to keep blood sugar normal
to avoid mental fatigue. (The primary fuel for the brain is blood sugar.) The sodium helps to maintain blood
volume, so there is enough to satisfy both muscular and sweat needs. This is why most sports beverages
contain both carbohydrate and sodium, because these are basic ingredients that make the sports beverage
work. This is also the reason why plain water is not a good sports beverage, because it does nothing to
sustain blood volume and nothing to provide the energy that enables muscle and brain function. Ideally, a
sports beverage should be about a 6% carbohydrate solution and contain about 50 to 150 mg sodium per
cup.
CONTENTS OF COMMON SPORTS BEVERAGES
BEVERAGE
©2009 U.S. Figure Skating
CARB
(%)
SODIUM
(MG/CUP)
NOTES
Accelerade
7%
127
A good sports beverage, particularly for skaters who sweat profusely.
The slightly higher sodium content helps to sustain blood
volume.
All Sport
9%
55
The carbohydrate content is a bit too high and the sodium content is
a bit too low. Acceptable for skaters who do not sweat very
much, provided the beverage is diluted with a small amount
of water (add 2 ounces of water to each 12 ounce bottle).
Cytomax
8%
10
The carbohydrate content is too high and the sodium content is far
too low. This may be consumed as a post-exercise
beverage, but not recommended as a beverage during
exercise.
Gatorade
6%
110
A good sports beverage with an appropriate amount of both
carbohydrate and sodium.
Powerade
8%
55
The carbohydrate content is a bit too high and the sodium content is
a bit too low. Acceptable for skaters who do not sweat very
much, provided the beverage is diluted with a small amount
of water (add 1 ounce of water to each 12 ounce bottle).
Water
0%
0
A poor beverage to consume during exercise, as it neither helps to
sustain blood volume or blood sugar. Water should be
consumed with meals, but not during exercise.
Matching Nutrition Strategy With Training Strategy:
A Formula For Success!
Figure skating requires a great deal of power and skill, and enough endurance to finish strong in a long
program. The intensity of today’s training and competition requires a nutrition strategy that can optimize
muscular and central nervous system fuel to assure that skaters can perform at their conditioned best. The
right nutrition plan can help you achieve your competitive goals.
Most skaters know exactly when they need to be at the rink to work with their coach and practice their skills
and programs, but few have the same level of planning when it comes to knowing exactly what to each and
drink and when.
Strategically matching when, what, and how much you eat and drink with your on- and off-ice training schedule
can help bring competitive success by:
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Assuring optimal mental acuity during training.
Improving availability of energy nutrients to hard working muscles.
Sustaining blood volume to maintain sweat rates, nutrient delivery, and metabolic by-product removal
from working muscles.
Improving vitamin and mineral availability to maintain resistance to disease and sustain energy
metabolism.
Reducing muscle soreness and injuries to help you train more effectively.
This series of nutrition handouts is designed to help skaters understand what it takes to match their nutrition
habits with their training schedules and ultimately achieve competitive success.
For More Information on Nutrition and Other Sports Medicine & Science Topics,
please visit: http://www.usfigureskating.org/Athletes.asp?id=226
For sample diets that incorporate a typical training-day schedule, try:
http://www.foodandsport.com/Figure_skater_2500_final.pdf (for smaller skaters)
http://www.foodandsport.com/Figure_skater_3500.pdf (for bigger skaters)
Substitute food lists for these diet plans can be found on the following URL:
http://www.foodandsport.com/Food_Energy_Servings.pdf
This handout is sponsored by the U.S. Figure Skating Sports Sciences & Medicine Committee and was made possible with
the expertise and assistance of Dan Benardot, PhD, DHC, RD, LD, FACSM and Lisa Sheehan-Smith, EdD, RD, LDN.
U.S. Figure Skating is the official governing body for the sport of figure skating in the United States, recognized as such by
both the United States Olympic Committee (USOC) and the International Skating Union (ISU). As the governing body, U.S.
Figure Skating's mission is to provide programs to encourage participation and achievement in the sport of figure skating.
©2009 U.S. Figure Skating