Proper hydration and nutrition play a critical role in reducing the risk of sports injuries. Dr. Jordan Sudberg, the CEO and Medical Director of Spine and Sport Rehabilitation in NY, explains that dehydration and poor nutrition can lead to muscle cramps, fatigue, and impaired coordination, all of which increase the likelihood of injuries. Staying hydrated before, during, and after exercise is essential for maintaining peak performance and preventing heat-related illnesses. Water is the best choice for most activities, but for prolonged or intense workouts, sports drinks can help replenish electrolytes like sodium and potassium, which are lost through sweat.
Dr. Jordan Sudberg advises, “Listen to your body’s thirst cues and drink fluids regularly, especially in hot or humid conditions. Dehydration can impair your ability to perform and recover, increasing the risk of injuries.” A good rule of thumb is to drink water throughout the day and consume about 16-20 ounces of water two hours before exercise. During activity, aim for 7-10 ounces every 10-20 minutes, depending on the intensity and duration of your workout.
Nutrition is equally important for injury prevention. A balanced diet rich in protein, healthy fats, and complex carbohydrates provides the energy and nutrients your body needs to perform and recover. Foods like lean meats, whole grains, fruits, and vegetables support muscle repair and reduce inflammation. Dr. Jordan Sudberg adds, “Proper nutrition fuels your body and helps prevent overuse injuries by supporting muscle and joint health. For example, omega-3 fatty acids found in fish and flaxseeds have anti-inflammatory properties that can aid recovery.”
Timing your meals and snacks is also crucial. Eating a balanced meal 2-3 hours before exercise provides the energy needed for optimal performance, while a post-workout snack or meal within 30-60 minutes helps replenish glycogen stores and repair muscle tissue. Dr. Jordan Sudberg recommends including a mix of protein and carbohydrates in your post-workout meal, such as a smoothie with fruit and yogurt or a turkey sandwich on whole-grain bread.
Supplements can also play a role in injury prevention, but they should not replace a balanced diet. For example, vitamin D and calcium are essential for bone health, while magnesium can help prevent muscle cramps. Dr. Jordan Sudberg cautions, “Supplements should be used as a complement to, not a substitute for, a healthy diet. Always consult with a healthcare provider before starting any new supplement regimen.”
By prioritizing hydration and nutrition, you can reduce your risk of injuries and perform at your best. Whether you’re a professional athlete or a recreational exerciser, fueling your body properly is a key component of injury prevention.
For further reading check:
Dr. Jordan Sudberg’s Approach to Athletic Injury Repair