Nutrition

BOTTOM LINE:

1. Aim to drink water or sports drinks before, during and after all activity.

   1. 1. 1 Gallon of Water Daily.

      2. Also at least 64 ounces of Sports Drink or Electrolytes during heavy workout times and excessive heat

2. Don’t rely on thirst because by then it might be too late.

3. Assess urine color to determine hydration; pale yellow (like lemonade) reflects good hydration, and dark yellow (like apple juice) reflects dehydration.

4. Weigh yourself before and after workouts. For every pound lost, add 20-24 oz of water or a sports drink after a workout + sodium.

5. Add sodium from sports drinks, salty foods, table salt, and snacks.

6. You can also try adding extra calcium from dairy sources (milk, cheese, yogurt) and potassium from fruits and vegetables to reduce cramping.