| A | B |
|---|
| Hydration | The most common reason for fatigue |
| Adults Require | 2.5 liters daily |
| Water | Necessary for performance & survival |
| Sweating | How the body uses water to cool itself |
| 60-65% | Total body weight is water |
| Hyponatremia | Low blood sodium levels |
| Diuretic | Stimulate excess urine production |
| 6% | Optimal Carbohydrate solution for a sports drink |
| Electrolytes | Sodium, Chloride, Potassium, Magnesium, Calcium |
| 2% | loss of body weight through sweat can put you at a disadvantage |
| Signs of dehydration | Fatigue, dizzy, thirst, increased body temp, rapid heart rate, dark urine |
| What is Sports Nutrition? | Fueling to boost sports performance on a daily basis |
| Athlete's Diet | Plays a critical, if not essential, role in performance. |
| Athlete's Nutrition Knowledge | Leading sources of information are parents, TV, & magazines. |
| Hydration Before | Drink at least 16oz/2-3 hours before & 8oz/10-20 min before |
| Hydration During | Drink 5-10oz every 15-20 min. |
| Hydration After | Drink 16-24 ounces (2-3 cups) for every pound lost within 2 hours AFTER workouts |
| 1 ounce | 1 small gulp |
| Sport Drinks | May be necessary depending on climate, duration, & intensity |
| 1 liter | 2.2lbs |
