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FLUID
NEEDS FOR EXERCISE
Kay
G. Mullin, RD
Sports
Nutritionist
BEFORE: 15 - 30 MINUTES BEFORE
EXERCISE BEGINS:
AMOUNT:
400
- 600 ML OR 13 - 20 OUNCES OF WATER
TEMP:
45
- 55 DEGREES
DURING: EVERY 15 - 20 MINUTES DURING EXERCISE:
AMOUNT:
300
- 400 ML OR 10-13 OUNCES
TEMP:
45
- 55 DEGREES
*
CARBOHYDRATE AND ELECTROLYTE CONTAINING IF EXERCISE PERSISTS FOR LONGER THAN 45-60
MINUTES.
AFTER: WEIGH YOURSELF BEFORE
AND AFTER EXERCISE. REPLACE EVERY POUNDLOST WITH 16 OUNCES (1 PINT)
OF FLUID. CARBOHYDRATE REPLACING FLUID WOULD BE USEFUL TO HELP REPLENISH GLYCOGEN
STORES AND FLUID.
Adapted
from the Nation Dairy Council, Sports Nutrition Packet.
The Stone Clinic
3727 Buchanan Street • San
Francisco CA 94123 • info@stoneclinic.com • (415)
563-3110
