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TEAM NEBRASKA BROOKS - HYDRATION |
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| Hydration needs are critical to achieving efficient training workouts. Especially during warmer and more humid weather, athletes should pay particular attention to possible weight loss. A 1% weight loss is associated with diminished performance. Two hours prior to training, drink 16 oz of fluid. Then, drink 5-10 oz fluid every 15-20 minutes. Hint: 1 swallow usually equals 1 ounce of fluid. |
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| Every pound of body weight lost while exercising should be replaced with 16-24 ounces of fluid after the workout. The best drinks include 110-170 mg of sodium and 20-50 mg of potassium per 8 ounces (Sports Nutrition Guidebook, Clark, 2008) Keeping electrolytes in check requires appropriate fluid choices and post workout refueling.
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| Do you love salty foods? Refuel with pizza, chicken noodle soup, or pretzels. These are all great sources of sodium. If you're a runner with lack of thirst, fatigue, cramps, and a craving, you may need extra salt in your diet. So go ahead and use that salt shaker! Just remember the typical "salt shake" is about 200 mg of sodium. |
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