General Recommendations for Older Athletes

1. Older athletes should take steps to reduce the risk of dehydration. Developing a fixed drinking schedule and being aware of the signs of heat stress are important because older athletes are likely to have lower sweat rates than younger athletes involved in the same activity.
2. GI function may require additional vitamin and mineral intake, perhaps through supplements. Older athletes should regularly consult with doctors to determine the biological need for specific supplements and take them only in reasonable, prescribed doses. Vitamins and minerals of particular concern are calcium, iron, zinc, vitamin B₆, and vitamin B₁₂.
3. Reduced gut motility requires a slight increase in fiber consumption, but this should always take place in conjunction with additional fluid intake. Focusing on fresh fruits and vegetables as well as whole grain products is an excellent means of obtaining additional fiber, plus these foods provide needed carbohydrate energy.
4. Frequent illness may be a sign that immune function is depressed. There is no perfect weapon for combating a reduction in immune function, but exercising reasonably, eating well, and resting well are useful strategies. Older athletes with frequent eating patterns should consult with their doctors.
5. It takes longer for older athletes to adapt to new environments, so reducing exercise intensity and frequency for several days after travel is a logical and useful step to avoid overheating and illness.

Older athletes can expect some slowing of the metabolic rate, which makes it more difficult to sustain a desirable body composition and weight without making the appropriate reduction in energy consumption. At the same time, nutrient requirement mandates the consumption of a diet with a high-nutrient density (i.e., a higher nutrient-to-calorie ratio). The avoidance of overtraining is important for injury reduction and sustaining immune function. This is particularly important because healing time for both injury and disease is longer with increasing age. Finally, adequate fluid intake is critically important to avoid dehydration and to sustain gut motility because the frequency of urination associated with advanced age may inhibit fluid consumption.