athletes' medical information - Coca-Cola
athletes' medical information - Coca-Cola
athletes' medical information - Coca-Cola
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athletes’ <strong>medical</strong> <strong>information</strong><br />
How to estimate sweat losses and sweat rates:<br />
1. Measure body weight both before and after at least one hour of exercise under conditions<br />
similar to competition or a hard practice.<br />
2. Take these body weight measurements wearing minimal clothing and while barefooted.<br />
Towel dry after exercise and obtain body weight as soon as is practical after exercise<br />
(e.g., less than 10 minutes, and before eating, drinking or going to the toilet).<br />
Example: Pre-exercise weight = 74.5 kg<br />
Post-exercise weight = 72.8 kg<br />
Fluid deficit = 1.7 kg<br />
3. Estimate the weight of any fluid or foods you have consumed during the workout.<br />
Example: 800 ml of fluid = 800 g or 0.8 kg)<br />
4. Sweat loss (Litres) = Body weight before exercise (in kg) - Body weight after exercise (kg),<br />
+ weight of fluids/foods consumed (kg).<br />
Example: 74.5 kg - 72.8 kg = 1.7 kg deficit + 0.80 kg (800 ml fluid) = sweat loss of 2.5 kg<br />
or 2500 ml<br />
To convert to a sweat rate per hour, divide by the exercise time in minutes and multiply by 60.<br />
5. Your weight deficit at the end of the session provides a guide to how well you hydrated<br />
during the session, and how much you need to rehydrate afterwards.<br />
To convert kg to % body mass, divide the weight deficit by starting body mass and<br />
multiply by 100:<br />
Example: 1.7 kg/74.5 x 100 = 2.3%<br />
Note: 2.2 pounds equals 1.0 kg and converts to a volume of 1.0 litre or 1000 ml or<br />
34 ounces of water.<br />
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