1. Hydration Sports med 2

2. How to read a sports drink label  Sodium: 100-110mg/8 oz  Enhances taste, facilitates absorption, maintains body fluids  CHO: 6% concentration = rapid fluid replacement and absorption  Calculate CHO%: divide the CHO (g) by fluid amount (mm) then multiply by 100

3.  Protein  No benefits  Ingredients: herbs may provide adverse side effects

4.  Vitamins  No benefits  Don’t confuse the % daily value with CHO %  Potassium: 30 mg/8 oz  Ingredients: High Fructose levels can cause GI distress because they slow absorption

5. Fluid Guidelines  Effects of Dehydration  Affects performance within 30 minutes  Dehydration of 1-2% BW decreases performance  >3% BW increases risk of heat illness  During Exercise  45 min. or longer, sports drink is needed  6-8% CHO solution maintains optimal CHO metabolism  Salted fluids increase thirst, voluntary fluid intake and offsets losses  Not to Drink During Exercise  Fruit juice, CHO gels, soda  CHO >8% slows fluid absorption  Caffeine, alcohol, carbonation  Warning Signs  Thirst, irritability, fatigue, muscle cramps, loss of performance, vomiting  Recommended Guidelines  Before= 17-20 oz, 2-3 hours before activity  During = 28-40 oz per hour of play  After = 20 oz per pound of weight loss w/in 2 hours

6. Sports Drinks vs Water  Flavor  Lack of flavor keeps people from drinking  CHO  Provides no energy to enhance performance  Electrolytes  Contains no sodium, no replacement of electrolytes  Water stimulates kidneys to produce urine

7. Copy Focus Box 7-1 pg. 129  Summarize the points that were not already made in the above notes.