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FLUIDS – KEEP YOUR COOL
By INDI (snig)
Apr 23, 2006
HOW MUCH FLUID DO I NEED?
BEFORE EXERCISE: Drink 300-600ml in the 15 minutes prior to exercise.
DURING EXERCISE: The general recommendation to athletes is to drink 150-200ml every 10-15 minutes but it is better to individually assess (see below).*
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| Racing cyclist's take on exra fluids during a 200 kilometre event |
AFTER EXERCISE: Replace all fluid lost during exercise (see below).*
*To check you are drinking enough...
Weigh yourself undressed before and after exercise. Try to keep weight loss below 0.5 kg by increasing fluid intake during exercise. After exercise you must drink 1.5 litres of fluid for each kg of weight lost.
WHAT SHOULD I DRINK?
BEFORE AND DURING EXERCISE
• Isotonic sports drinks, e.g. Club Energise Sport, Gatorade, Lucozade Sport, Powerade.
• Homemade carbohydrate-salt solutions (see next page)
• Water.
AFTER EXERCISE
• Isotonic sports drinks and homemade carbohydrate salt solutions.
• Hypertonic sports drinks, e.g. BPM, Club Energise, Lucozade
Original, Lucozade Energy.
• Soft drinks.
• Water.
FOR COMPLETE ARTICLE AND FREE BOOKLET FOOD FOR SPORT GO TO http://www.indi.ie/index.cfm/loc/9.htm
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- Updated: Oct 3rd, 2007 - 16:54:37
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