Nutrition for Fitness Professionals

1
Nutrition for Fitness Professionals

• Chapter 8
• Replacing Sweat Loss

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Exercise and Sweat

• Muscles generate 20 times more heat during
  exercise
• Sweat evaporates and cools the skin
• This cools the blood
• Which cools the core temperature

3
Body Temperature

• Normal 98.6 F (37 Celsius)
• Cell damage 106 F (41 Celsius)
• Cell protein coagulates 107.6 F (42 Celsius)
• Do not overheat!
• Stay hydrated
• Know your sweat rate and plan ahead

4
Staying Hydrated

• Weigh before and after exercise
• 1 lb loss 13-16 oz (replace 80-100)
• 1 oz 1 gulp
• 16 oz 1 pint
• Drink chilled and palatable fluids
• Set an alarm to drink every 15 minutes
• We get 20-30 of our fluids from food!

5
Thirst

• When body fluid is highly concentrated
• Sodium concentration
• Thirst may be unreliable for athletes losing
  significant amounts of sweat
• Thirst can be blunted by exercise!
• We voluntarily replace only 2/3 of sweat loss
• Stop drinking if stomach is sloshing

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Dehydration

• 1 body weight can be lost before you feel
  thirsty
• 1.5 lbs/3 cups/ 24 oz
• Heart must beat 3-4 more times per minute
• 2 loss dehydration
• 3 loss significantly impaired performance
• 9-12 loss possible death

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How Much Water is Lost?

• Depends on
• Sport
• Body size
• Exercise intensity
• Clothing
• Weather
• Acclimatization
• Fitness Level

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Other Clues?

• Check color of urine
• Dark and scanty dehydration
• Pale yellow adequate hydration
• B vitamins can make urine appear bright yellow
• Chronic fatigue
• Lethargy
• Headaches
• Dehydration is cumulative

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Pre-Exercise Hydration

• 2-3 ml per lb at least 4 hours prior
• 300-400 ml 10-15 oz
• Sodium will stimulate thirst and help fluid
  retention
• Dont over hydrate
• Can lead to hyponatremia (low sodium)
• Too many bathroom trips
• Caffeine less than 200 mg wont affect
  hydration status

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Hydrating During Exercise

• 110-170 mg sodium per 8 oz
• 20-50 mg potassium per 8 oz
• 12-24 g CHO (5-10 sugar solution)
• 50-95 kals
• Pretzels and bananas are similar!
• Exercising longer than 1 hour
• 120-240 kcals CHO will enhance performance

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Post Exercise Hydration

• Sipping is better than gulping
• May take 24-48 hours to fully replenish water
• Drinking 50 more than lost will enhance recovery
• See P. 154 for a good sports beverage
• What do you go for?
• Do you need a sports drink?

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Other Beverages

• OJ great with breakfast watch kcals
• Soda ok, but watch sugar and caffeine
• Phosphoric acid/caffeine affects calcium in body
• Water get a filter at home
• Bottled water does not help environment
• Energy drinks avoid! (Sugar and caffeine)
• Green tea ok, but watch label abusers
• Alcohol avoid! Not good for the body.

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Limit Alcohol

• Alcohol impairs exercise!
• Metabolized as fat calories
• Men 2 drinks or less per day
• Women 1 or less per day
• Can you save up?

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SPORTS DRINKS

• Not necessary unless past 60 minutes
• 6-8 solutions
• Avoid alcohol