Nutrition for Athletes - Coca-Cola

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athletes’ medical information How to estimate sweat losses and sweat rates: 1. Measure body mass both before and after at least one hour of exercise under conditions similar to competition or a hard practice. 2. Take these body mass measurements wearing minimal clothing and while barefooted. Towel dry after exercise and obtain body mass as soon as is practical after exercise (e.g., less than 10 minutes, and before eating, drinking or going to the toilet). Example: Pre-exercise weight = 74.5 kg Post-exercise weight = 72.8 kg Fluid deficit = 1.7 kg 3. Estimate the weight of any fluid or foods you have consumed during the workout. Example: 800 ml of fluid = 800 g or 0.8 kg 4. Sweat loss (Litres) = Body mass before exercise (in kg) - Body mass after exercise (kg) + weight of fluids/foods consumed (kg). Example: 74.5 kg - 72.8 kg = 1.7 kg deficit + 0.80 kg (800 ml fluid) = sweat loss of 2.5 kg or 2500 ml To convert to a sweat rate per hour, divide by the exercise time in minutes and multiply by 60. 5. Your weight deficit at the end of the session provides a guide to how well you hydrated during the session, and how much you need to rehydrate afterwards. To convert kg to % body mass, divide the weight deficit by starting body mass and multiply by 100: Example: 1.7 kg/74.5 x 100 = 2.3% Note: 2.2 pounds equals 1.0 kg and converts to a volume of 1.0 litre or 1000 ml or 34 ounces of water. 26
athletes’ medical information 1 Pale Yellow 2 Straw 3 Golden Yellow 4 Golden Orange 5 Pale Amber 6 Amber 7 Rich Golden Amber 8 Copper Brown 9 Orange Brown 10 11 Mid Brown Ruby Brown Use this chart to check your urine colour. If the colour is dark, you may need to drink more. 27
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Nutrition for Athletes - Coca-Cola

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