MAA NEWS MAA NEWS Grows Edition 2017_w - Page 9

Healthy Tips for Industrial Athletes determine an estimate of the amount of water the body needs, simply divide your body weight by two and this is an approxi- mation of the number of ounces needed per day. So a 160- pound person will require 80 ounces. Twelve additional ounces are needed for every hour an athlete is physically active, causing elevation of core body temperature. If that same 160-pound person is active for four hours of the work- day, an additional 48 ounces of water is needed for a total daily intake of 128 ounces. Production workers in the tree care industry must be proficient in physical exercise to keep up with the demands of the job. In order to function like an athlete, you must care for your body like one, which includes an understanding of how the body functions during physical activity. Dr. Amanda Carpenter shares advice to help you maintain peak performance when working as an industrial athlete. FATS & CARBS ● The body requires fats and carbohydrates as primary energy sources for activity and physical performance. Carbohydrates are stored as glycogen. When glycogen stores become depleted, the athlete runs out of energy or “hits the wall”. Short breaks with a snack containing carbohydrates and healthy fats will provide a boost of energy throughout the day. CALORIES ● It is important to consume enough calories to provide the necessary energy to safely perform your job day after day. The increased caloric needs of a ground worker and climber are listed below. It is not just about caloric consumption. It is important to obtain nutrients for body function from food intake, so eat a diet rich in a variety of whole foods. REST ● Rest from intense physical activity is important for muscle recovery and injury prevention. Downtime allows for refuel- ing of energy stores through proper nutrition. Sleep is the time for the body to repair itself. Healthy adults need between 7.5 and 8 hours of sleep per night. Industrial athletes need to take at least one day of rest each week from being physically active to allow for needed muscle recovery and repair. HYDRATION ● Water has a profound effect on brain function and energy levels; even slight dehydration impairs coordination, concen- tration, and thinking, and will decrease performance. To Amanda Carpenter, PT, DPT, CProT, CEAS, and her brother Ed Carpenter, BS, AS, NATS, MCA, CEAS will serve as leaders of the Skills & Safety Arena at GROWS. They, along with other certified NATS Instructors, will be facilitating an interactive learning experience on the trade show floor filled with the practical skills and important information you need to work safely and stay healthy. Estimated daily caloric and hydration needs for an arborist Arborist Sedentary GROUNDWORKER {2 hours lifting + 2 hours dragging brush to chipper} CLIMBER {1 hour ascent + 1 hour descent + 2 hours work positioning} Hydration Needs MALE 33 years old 160 lb / 5’10” 2,469 kcal 4,804 kcal 5,093 kcal 80 oz. + 48 oz. 128 oz. FEMALE 33 years old 125 lb / 5’6” 1,874 kcal 3,757 kcal 3,983 kcal 63 oz. + 48 oz. 111 oz. NOTE: The above values are averages based on age and BMI. The values were calculated with Nutrition Data (http://nutritiondata.self.com). MAA NEWS / GROWS Edition 2017 9