Hydration Guidelines

Provided by Lee Ann DiBiase MS,RD/LD - Nutrition Counseling www.leeanndibiasenutrition.com

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.