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Jennifer Librandi RD, LD, BS.
I will provide nutritional information for the players. Fluid Replacement
Before Exercise: Drink 8-16 oz(s)water, fruit juice,or sport drink 1-2 hours before activity. 10-20 minutes before the activity drink an additional 8-12 oz(s)
During Exercise: Drink 4-8 oz(s)of water every 15 minutes. After 1 hour of continuous exercise you can drink 4-8 oz(s)of water, diluted fruit juice, or sports drink.
After Exercise: Drink 16 oz(s) of of water for every pound lost during exercise. Additionally, you may drink liberal amounts of carbohydrated fluids (sports drinks)
PLEASE DRINK ACCORDING TO THE SCHEDULE AND TO YOUR THURST.
It is very possible to become dehydrated and not want to drink, that is why you must drink to a schedule. |
