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opt for sports drink - just plain water
“ Sports drinks? Electrolyte bev
erage? Sugar water? Glucose
polymer? or just plain water? If
you exercise, you need to replen
ish the fluids your body loses in
sweating. For the real go-getters,
that could be a problem. If you
weigh about 150 pounds and
sweat away more than two per
cent of body weight or three
pounds, you are putting your
heart under stress.
When the body is under stress,
your temperature increases and
performance declines. During
* continuous, high-intensity exer
cise in hot weather, you can
sweat away a two to four pounds
(Qne to two quarts) in an hour.
If you are an athlete or someone
who takes exercise seriously,
fluid replacement is critical.
Dehydration severely limits ath
letic performance. Heat stroke,
Organ damage and possible death
may result if fluids are not con
sumed at regular intervals during
exercise.
The best way to avoid dehydra
tion is to drink enough fluids to
offset fluid loss. Drink before,
during and after a workout. The
serious exerciser can weigh
before and after a typical work
out to figure out how much fluid
is needed. Consume two cups of
water for each pound lost during
exercise.
Thirst is not an adequate indica
tor of dehydration. By the time
you feel thirsty you may already
be dehydrated. And you can
quench your thirst before the
body’s fluid replacement require-
Overfertilizing can hinder harvest
By Jennifer Cannon
Georgia Extension Service
It seems like forever since the last homegrown
vegetables graced the table. And a University of
Georgia scientist said rushing this year’s crop by
overfertilizing can make the wait for fresh veg
gies even longer.
“You have to grow the plant first,” said Wayne
McLaurin, an extension horticulturist with the
UGA College of Agricultural and Environmental
Sciences in Athens.
“The plant has to mature before it can start
growing the fruit,” he said. “If you try to rush
that, you’ll knock the plant’s reproduction out of
-whack.”
He said plants have distinct growth and repro
ductive stages. The young plant must first grow
a strong root system and lots of leaf area before
it can support blooms and fruits.
“Plants can either grow or reproduce,” he said.
“If you try to force vegetables to produce their
fruit, whether it’s tomatoes, squash or beans,
they will stop growing before they can support
the fruit.”
That can cause the plant to abort its blooms or
young fruit, increasing the wait for fresh veg
gies.
McLaurin offers three tips to keep young veg
etables healthy and growing strong:
• Don’t overfertilize with nitrogen. Too much
nitrogen makes plants grow faster, which may
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ments are met. Sports physiolo
gists recommend that you start
drinking before you feel thirsty
and keep drinking even after your
thirst is quenched.
Plain water, which is easily
absorbed by the body, not only is
perfectly adequate but is the best
beverage to drink. Leading sports
physiologists have found that the
difference between sports drinks
and plain water is meaningful
only to people who push them
selves to the activity level of elit
ist, dedicated athletes.
Those who train or participate
in events for four hours or more,
may benefit from drinking a
diluted sports drink.
Replenishing the body’s elec
trolytes, which is a major selling
point of sports drinks, is less
important than the ads would
have you believe. It is true that
sodium, which helps regulate the
body’s fluid balance and plays a
role in muscle contraction, is lost
in sweat. Except, however, for
athletes who compete in
endurance events, exercisers
needn’t worry about running
short on sodium or potassium.
Both of these nutrients are plenti
ful in the American diet.
Here are some tips to keep from
“running dry:”
• Drink water before exercise.
Drink water, diluted fruit juice or
diluted sports drink during exer
cise, practice and competition.
• During exercise, drink about
eight ounces of fluid every 15 to
20 minutes. Cold drinks are
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absorbed most rapidly.
• If you exercise vigorously for
less than one hour, or moderately
for less than two hours, water is
all you need. Add a squeeze of
lime or a splash of juice for vari
ety.
• If you exercise strenuously for
more than one hour, or moderate
ly for more than two hours, you
can benefit from an energy drink.
Be sure the carbohydrate content
doesn’t exceed eight percent by
weight. More than that will slow
absorption and may cause stom
ach cramps.
• Refuel your muscles within
two hours after exercise.
• Avoid drinks with caffeine or
alcohol which are thought to
have a dehydrating effect.
Carbonated drinks tend to make
you feel full, making it difficult
to drink enough.
• Never restrict fluids during
exercise.
• Always make fluids a part of
your exercise routine.
If you have questions in the
area of Family and Consumer
Sciences, please call Monday
through Friday, 8 a.m. - 5 p.m. at
770-887-2418.
slow or end fruit set or growth.
• Control weeds and insects. These can rob
plants of nutrients or bring diseases into your
garden. Healthy plants resist diseases and water
stress better.
• Keep growth steady. Give vegetables one to
one-and-a-half inches of water weekly to prevent
growth spurts.
Keep water off the plant leaves, if possible.
“Dry leaves are less susceptible to diseases,”
McLaurin said.
To keep the leaves dry. use soaker hoses or aim
water at the base of plants. That puts more water
in the ground, too, he said, instead of letting it
evaporate. «
Darbie Granberry. extension horticulturist in
Tifton, said it’s especially important to keep
vegetables watered properly. “Deep watering
about twice a week promotes good root growth,”
he said.
Shallow watering makes it too easy for the
roots to get water, so they stay close to the soil
surface.
That area dries out quickly, leaving the plant
dry, too, he said. Deep watering encourages
roots to grow deep, where moisture stays longer.
“Make your plants work a little for their water
and they’ll be healthier for it,” he said.
(Jennifer Cannon is a news editor with the
University of Georgia College of Agricultural
and Environmental Sciences.)
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answers to Friday’s
crossword
Abby
Guns used in violence make victims of us all
By Abigail Van Buren
Universal Press Syndicate
DEAR ABBY: My daughter, Amy Locicero
Federici, was the sixth victim of the Long Island
Railroad Massacre of Dec. 7, 1993.
Abby, we all suffer when a loved one is taken.
We are never the same again. The murder of my
daughter changed my life and that of every mem
ber of our family.
A dear friend of mine, Marie Patella, who, like
myself, is a teacher, wrote the protest against
guns that I’m sending you. I hope that you will
print it.
ARLENE J. LOCICERO,
AMY’S MOM, HAWTHORNE, N.J.
DEAR ARLENE: Please accept my deepest
sympathy for the tragic death of your daughter
Amy. The essay your friend wrote is chilling, dra
matic and carries a message that needs to be
heard. I’m pleased to share it:
I am a gun victim.
I have never been shot. Or shot at.
I have not had a spouse, child, parent or sibling
shot.
But I am a gun victim.
Were you ever with a mother when she received
word that her child had been shot on a train? I
was.
Five years later, can you still hear that mother’s
scream? I can.
Did you ever race 40 miles to a hospital with
Horoscope
w
ARIES (March 21 - April 19): A misunder
standing involving a family member brings down
the house. Express your feelings with clarity.
TAURUS (April 20 - May 20): You’re at your
creative best this week. Start a writing project.
Go slowly and avoid making mistakes.
GEMINI (May 21 - June 21): Come up with a
plan to help you achieve your financial goals. Pay
your personal bills on time.
CANCER (June 22 - July 22): Experience
proves to be the best teacher. Examine a recent
encounter and learn from mistakes.
LEO (July 23 - Aug. 22): Spend time in quiet
meditation. Tie up loose ends from the past and
start planning for the future.
VIRGO (Aug. 23 - Sept. 22): Converse with
friends honestly and openly. Be aware of possible
deception stemming from mistrust.
IwomOl
s
They’re professional, knowledgeable, dedicated to our
community, and they live & shop right in your neighborhood!
1 This Section Spotlights Many I
■g S
g Local Women Who Have All |
| Contributed To Our |
1 Growing Community, 1
■— hh
= Contact your
1 Forsyth County News I f
\ wk"
i Account Executive before VI
June 16th, 1998.
Don't miss out KSfflQDCfflSnS fIBHV-
on this
special edition.
Publishes lune 28th. B
770-887-3126 I
Forsyth CountyNewsH =
6MrHuironxiif>p<r"2M»MW S
FORSYTH COUNTY NEWS Sunday, Jun* 7,1M8 I
parents whose child was dying from a gunshot
wound? I did.
Each time you come upon a scene where the
news was received, does your mind bring it all
back? Mine does.
Did you ever watch a mother caress the fingert
and lovely black curls of her dying child? I did. '
If this same mother were your beloved friend,
would you have felt your heart break? I did.
Did you ever spend five days gazing at the beau-:
tiful dying child who once brought a daily smile
and an understanding heart to your classroom? I
did.
Can you imagine how it would feel to make a
presentation to the teachers at the school where
you and your dear friend teach, informing them of
what is happening at that hospital 40 miles away?
I can.
Do you know anyone who buried a sobbing face
in her hands in the podium because she couldn’t
make it through the staff presentations? I do.
Do you know how she felt when, after a 30-sec
ond eternity, she lifted her head once again —-
only to be greeted by 50 wet faces? I do.
Do you ever ride in a car with your beloved
friend and pretend you don’t hear her cry when a
train passes by? I do.
Do you ever need to hold your friend because
bad days bring sobs? I do.
Does the smiling photograph of a murdered dear
one greet you each day? It does me.
Will your dreams always be haunted by the
events of a week in December 1993? Mine will.
Because I am a gun victim.
LIBRA (Sept. 23 - Oct. 23): Look long and
hard at a proposed business venture. The kinks
are well hidden. Dig below the surface.
SCORPIO (Oct. 24 - Nov. 21): Your opinion is
valuable. Don’t hesitate to get your point across.
Delay an important decision.
SAGITTARIUS (Nov. 22 - Dec. 21): Put your
money in a safe place. Study several investment
projects before settling for one.
CAPRICORN (Dec. 22 - Jan. 19):
Communicating comes easily. Share your most
covert thoughts with partners and associates.
AQUARIUS (Jan. 20 - Feb. 18): Protect your
self from undue stress. Take care of routine
duties and get extremely organized.
PISCES (Feb. 19 - March 20): Initiate a cre
ative venture involving children. Support the
underdog in a competitive sport.
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