WATER AND ELECTROLYTES
- Drink plenty of cool plain water before,
during and after training and competition, even if you do
not feel thirsty.
- Drink 1-1 1/2 cups of water 15 minutes
before training or competition.
- Drink 1/2 cup every 20-30 minutes during
- Don't rely on thirst as a guide to how
much water your body needs.Weigh yourself before and
after exercising. For every pound lost as sweat, drink 2
cups of water.
- Remember that water is a key nutrient for
athletes, it helps to regulate body temperature, to carry
nutrients and oxygen to the cells and in the excretion of
the waste products of metabolism.
- Avoid salt tablets. Too much salt draws
water into your stomach to dissolve and dilute it, which
adds to dehydration. Salt tablets can also act as an
irritant to the stomach and cause nausea and vomiting.
- Sweat is really very dilute. electrolyte
lost through sweat can usually be replaced adequately
with regular foods.
- Full strength sports drinks do not provide
enough plain water by them selves.
- If sport drinks are used, either dilute
them or make sure you are drinking an equal amount of
- The ratio of Carbohydrates to Proteins and
Fats also affects the bodies ability to hold water or
excrete it. Make sure you eat enough of all of the
components of foods to keep a healthy balance.