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Water For Fitness

FLUID FACTS FOR FITNESS
 
First and foremost, DRINK PLENTY OF FLUIDS – before, during and after physical activity. But not all beverages are created equal!
 
 
Drink THROUGHOUT                  Drink DURING exercise:
the day:                                   about 4 oz (8 gulps) every
8 cups (64 ounces)                     20 minutes 
                       
*1 gulp = ½ ounce
 
Drink BEFORE exercise:             Drink AFTER exercise:
4 – 8 oz (8-16 gulps)                   16 oz (2 cups or 32 gulps!)
 
 
WATER: It’s the best way to hydrate your body for any activity lasting up to an hour. Drink it even BEFORE you feel thirsty!
 
 
SPORTS DRINKS: These are ideal for activity lasting MORE than one hour. The extra fuel in sports drinks can help keep you energized and in the race.   And it tastes good, so maybe you’ll drink more!
 
 
FRUIT JUICES OR SOFT DRINKS?: 100% fruit juices are good, but NOT the best choice before or during activity. Their high sugar content may give you a stomach ache during your competition. And soft drinks, with their sugar and fizz, are NOT good choices for athletes!
 
 
PLAY IT SAFE!
 
How much sweat have you lost? Weigh yourself before and after a game or practice, and drink 16 oz of fluid for every pound you lost.
 
Take the “pinch test”: put your hand in front of you, palm down, and pinch the skin on the back of your knuckle. If you are hydrated, the skin will snap back when you let go. If it stays pinched for several seconds, you need FLUIDS!
 
                Tammy Beasley, RD, CSSD, LD; tammy@revitupfitness.com