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The Hudson Explorers Aquatic Team is a USA affiliated year-round competitive swimming program. HEAT’s mission is to develop highly motivated and successful individuals to maximize their potential in and out of the pool. |
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Hydration GuidelinesProvided by Lee Ann DiBiase MS,RD/LD - Nutrition Counseling
Drink throughout the day. 2-3 hours before exercise drink 16 ounces of fluid.
10-20 minutes before drink an additional 8 ounces
Drink to replace sweat-know your sweat rate: Immediately before the workout weigh and record weight. Every 10-20 minutes during the workout or competition drink 4 ounces of fluid. Right after weigh again. Drink 24 ounces of fluid for every pound of weight lost.
During activity: 4-6 oz per 15 minutes (1 gulp per ounce)
Addition of carbohydrates, etc...
Sports drinks are great in that they replace fluids and lost electrolytes.
Choose a sports drink with 6-8% carbohydrate (14 grams per 8 ounces)
Carbohydrate replacement during long events -30-60 grams per hour. Equivalent to 16 ounces-1 quart of Gatorade per hour. |
