Page 98 - Sci 12 Dr Clyde Wilson
P. 98
Hydration
1 L (32 oz) per ~1000 Cal, even through day w/ digestion
• Exercise losses typically 0.5 – 1.5 L per hour
• Workout weight loss + fluid intake = total fluid loss
• 600 mg sodium = 1/4 teaspoon table salt per L perspiration (2.2 lb weight loss)
• If salt intake too low or too high compared to losses: excess urination, poor digestion and sleep, possibly to clinical levels e.g. food allergy symptoms
• At least 1/2 of fluid intake pure water, always before drinking anything else
• Add pieces of fruit or vegetables i.e. cucumber &/or sparkle the water: enjoy!
Patricia McCausland-Gallo, CCP Chef Pachi
Dr. Clyde Wilson, PhD.
