POWERBAR Playbook Series | U.S. Version - PowerBar.Com

MATCH YOUR SWEAT RATE AND MONITOR SUCCESSPowerBar Playbook Series | Sports Nutrition For BasketballDehydration impairs your game when you lose upwards of 2% of your bodyweight to fluid loss—that’s just 3 lbs (1.4 kg) for a 150-lb (68-kg) athlete.To stay hydrated while playing, it is now the consensus recommendationof authorities like the American College of Sports Medicine that athletesconsume fluids at a rate that closely matches sweat rate. This generallyrequires something on the order of 13–26 fl oz (400–800 ml) everyhour of exercise, preferably in smaller amounts taken frequently, such as3–7 fl oz (100–200 ml) every 15 minutes. However, fluid needs can varyconsiderably, depending on factors such as your size, your position, andthe conditions in which you are playing. Therefore, calculating your sweatrate is the best approach to determining your hydration needs, and it’s reallyquite simple. In fact, you can do it during the course of practice and inthe different environments in which you play. For a step-by-step guide tocalculate your sweat rate and to obtain a personalized plan to meet yourunique hydration needs, click on the POWERBAR ® Sweat Rate Calculatorat powerbar.com.Having a hydration plan is a good start, but monitoring your success isequally important. Monitor the effectiveness of your hydration plan byweighing yourself before and after practices or games. Remember thegoal is to avoid dehydration, and that means losing no more than 2% ofyour body weight when you are playing. If your weight loss is greater thanthat, make a conscious effort to take in more fluids as you play.For more information and additional copies, go to: www.powerbar.com/playbooksAll trademarks and other intellectual properties are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or areused with permission.8