Vitamin and Mineral Needs

Any increased vitamin and mineral needs can be met by eating according to the Food Guide Pyramid (Chapter 3, Figure 3-1). Particularly, increase the number of fruits and vegetables you eat as these foods are good sources of many vitamins and minerals, as well as antioxidants. (See Chapter 3 page 22, Table 2-2, Table 2-3, and Appendix A.) These antioxidants may protect you from environmental stressors and may accelerate your recovery from exhaustive exercise. Fresh fruits and vegetables also provide potassium, which is lost during prolonged strenuous exercise (see Table 2-3).

Fluid Needs

Drinking fluids at regular intervals and eating foods with a high water content (i.e., fresh fruits) are important for maintaining hydration and fluid status during training. See Chapter 2 for more information on fluid balance.

Getting Enough Fluids

♦ Drink 16 oz. (2 cups) of fluid two hours before
starting exercise.

♦ Drink 3 to 4 oz. (1/2 cup) of fluid every 15-20 minutes during
exercise.

♦ Weigh yourself before and after exercise to determine how much
fluid you lost. Drink 16 oz. of fluid for every pound of weight lost.

♦ Do not rely on thirst as an indicator of fluid needs because it is
not adequate. Once you feel thirsty you are already dehydrated.

♦ Drink water when exercising less than 60 minutes. Drink a
sports drink (5% to 8% CHO with electrolytes) when exercising
longer than 60 minutes.

♦ Monitor your urine: urine should be a pale yellow (unless you
take vitamin B supplements) and you should be urinating
frequently.

What to Drink

Many beverages can replenish lost fluids, so select a beverage that:

♦ Tastes good.

♦ Does not cause gastrointestinal or stomach discomfort.

♦ Is rapidly absorbed from your gut, especially when exercising.

♦ Contains electrolytes (see Glossary) and CHO (5% to 8%) when
performing prolonged or strenuous exercise.

♦ Rehydrate with a non-caffeinated, non-carbonated, non-alcoholic
beverage.

Although less common than dehydration, untreated overhydration can be life threatening. It is seen when plain water is used to replace fluid losses during prolonged (greater than 3 hours) strenuous exercise. Remember, water and electrolytes are lost during sweating, so both need to be replaced in this situation. Overhydration decreases the concentration of electrolytes in the body, upsets metabolism and other bodily functions, and is just as harmful as dehydration. Prevent overhydration by drinking a beverage that contains electrolytes (such as a sport drink) or by eating a light snack (e.g., oranges) with your water. Between exercise sessions, electrolytes lost through sweating can be easily replenished by eating well-balanced meals and snacks (Chapter 3).