1. Are You Staying Hydrated??
SAND at the SAC
Why it’s Important to Stay Hydrated
 Water acts as your cooling system; withoutsufficient water during exercise,
your body temperature can reach dangerously high levels.
 A well-hydrated athlete feels stronger and can work out longer and more
efficiently, while also helping to burn more calories.
 Recommendations for fluid and electrolyte consumption before, during,
and after exercise are good guidelines for intake but must be individualized
based on you and your workouts.
An Hour Before Workout
 Drink about 17fl.oz of water
During Workout
 Drink 5-10fl.oz of fluids every 15-20min. Exactamountdepends on YOUand
YOUR workout—if you sweatmore, drink more. If you’recramping up, you
might be drinking too much. Nausea is the most common sign of
hyponatremia, which is wherethe electrolytes fromsports beverages will
help to preventthis.
 If you are thirsty you are already DEHYDRATED
Post Workout
 For hard/intense workouts lasting more than 30minutes, try adding a sports
drink to replenish your muscles. In hot, humid condition, sports drinks
providenot only fluid, but carbohydrates and sodiumtoo.
 The carbohydrates in the recovery beveragewill help preservemuscleso
that you stay leaner and burn more calories at rest. It is critical that
consumption be within 30 minutes of ending exercise.

2.  The carbohydratecontent of the beverage should be less than 10 percent
(<10 g of carbohydratein 100 ml of water) for more effective fluid
replacement and thermoregulation. Many sports beverages contain 6 to 8
percent carbohydrate.
o Examples: Gatorade, Powerade
o The RDI of Carbohydrates is 100 g/d for males and females ranging
from17-30 years of age. Gatorade provides about 14g while
Poweradeprovides about17g.
o If you are concerned about the artificial coloring, new research
shows coconutwater is a great option too!
Throughout the Day
 Drink 96fl.oz of water a day (8-10 glasses)
Materials were modified by CMU Dietetics Students from the following sources
and reviewed by Dr. Hildebrandt, RD Professor of Nutrition and Dietetics.
Benardot, Dan. Advanced Sports Nutrition. Second Edition.
Doyle, J. Andrew and Marie Dunford. Nutrition for Sport and Exercise.
Shaw/WebMD, Gina. "How Much Water Should You Drink When You Exercise?" WebMD.
WebMD, n.d. Web.