|
| |
Fluid Replacement Tips
- Keep a fluid bottle by the side of the pool when working out and drink
between repeats and sets.
- Choose sports drinks like Gatorade that taste good, stimulate fluid
absorption in the body maintain proper fluid balance in the body, and provide
energy to working muscles.
- Avoid carbonated drinks, which can cause stomach bloating and may reduce
fluid intake.
- Avoid caffeine-filled beverages. They are diuretics and
contribute to fluid loss.
Fluid Recommendations
Adapted from
the American Dietetics Association Sports Nutrition Book |
|
Type of Training |
Fluid Needs |
|
High Intensity |
10-12 Cups/day, plus
fluids before, during and after exercise |
|
Moderate Intensity |
10-12 Cups/day, plus
fluids before, during and after exercise |
|
Pre-Exercise |
Approximately 2 Cups 2
hours prior (non-caffeinated, non-alcoholic) |
|
During Exercise |
½ C –1 C every 15 minutes |
   
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