| Body Water Loss | Effects |
|---|---|
| 0.5% | Increased strain on the heart |
| 1% | Reduced aerobic endurance |
| 3% | Reduced muscular endurance |
| 4% | Reduced muscle strength; reduced fine motor skills; heat cramps |
| 5% | Heat exhaustion; cramping; fatigue; reduced mental capacity |
| 6% | Physical exhaustion; heatstroke |
Dave Scott comments: A 2% water loss is the maximum amount of water loss before more serious effects. Most people experience greater cardiac stress at 2% and higher.
Sweat Rate (ounces per hour) |
|||
| Temperature | Low | Moderate | High |
|---|---|---|---|
| 40°F | 12 | 17 | 35 |
| 55°F | 15 | 22 | 31 |
| 70°F | 22 | 27 | 47 |
| 90°F | 31 | 37 | 75 |
Dave Scott’s comments: Humidity, body weight, fitness level and genetics will affect your sweat rate.
| Nutrient Objectives | Ideal Composition (per 12 oz water) |
|---|---|
|
|
Dave Scott’s comments: 4 calories = 1 gram. Concentration in calories is 80-120 calories.
Creating your nutrition action plan
Every athlete is different, and therefore each has his or her own unique nutritional requirements. In this section, we describe how you can tailor these general recommendations into your own nutrition action plan. It involves a few simple calculations based on your weight and your activity level. If you participate in more than one sports activity, create a separate nutrition action plan for each.
Compute your total caloric expenditure
Figuring out your total caloric expenditure is the most important calculation you'll make. From this figure, you can determine your fluid and carbohydrates needs. Total caloric expenditure is a function of your exercise activity, the intensity and duration of your exercise activity, the intensity and duration of your exercise, and your weight in pounds. The table below lists the energy expenditure values for a wide range of exercise activities. To determine your total caloric expenditure, select the energy expenditure value from the table below based on your activity and intensity. This number is multiplied by your weight in pounds and your workout duration.
For example, if you train by running at an eight-minute per mile pace, weight 150 pounds, and exercise for forty-five minutes, your calculated caloric expenditure would be:
Total Caloric Expenditure = .09 (cal/min/lb) x 150 lb x 45 min = 607 calories
Dave Scott's Comments: After you've computed the total number of calories that you've expended, you now need to determine how many calories you need to replace. The last chart below, entitled "Determining Fluid and Nutrient Needs During Exercise," will help you determine that number. You need to replace 25-30% of total calories burned during your training session. In the example above, 607 calories were burned. 25-30% of 607 calories equals roughly 150-200 calories to replace for this 45 minute session.
| Activity | Energy Expenditure Value (cal/min/lb) | Activity | Energy Expenditure Value (cal/min/lb) |
|---|---|---|---|
| Aerobic high impact | 0.07 | Running: 7 min/mile | 0.10 |
| Aerobic: low impact | 0.04 | Running: 8 min/mile | 0.09 |
| Basketball | 0.06 | Running: 9 min/mile | 0.09 |
| Cycling 10 mph | 0.06 | Running: 11.5 min/mile | 0.06 |
| Cycling 15 mph | 0.08 |
Skiing vigorous/racing | 0.06 |
| Cycling 17.5 mph | 0.09 | Soccer Competitive | 0.08 |
| Cycling > 20 mph | 0.12 | Strength Training: Circuit | 0.06 |
| Football | 0.07 | Strength Training: Vigorous | 0.05 |
| Golf (carrying clubs) | 0.04 | Swimming back stroke | 0.08 |
| Gymnastics | 0.03 | Swimming breast stroke | 0.07 |
| Mountain bike | 0.06 | Swimming freestyle 50 yards/min | 0.06 |
| Running, cross-country | 0.07 | Swimming freestyle 75 yards/min | 0.08 |
| Running: 5.5 min/mile | 0.13 | Tennis Match | 0.08 |
| Running: 6 min/mile | 0.11 | Volleyball | 0.02 |
| Total Caloric Expenditure (cal) | Total Fluid Loss Thru Sweating (oz) | Target Carb Caloric Intake* (cal) | Carb (g) | Protein (g) | Sports Drink** (oz) | Water (oz) | Total Target Fluid Intake (oz) |
|---|---|---|---|---|---|---|---|
| 200 | 9 | 50 | 12.5 | 3.1 | 7 | 1.9 | 8.9 |
| 250 | 11 | 63 | 15.3 | 3.9 | 9 | 2.4 | 11.4 |
| 300 | 14 | 75 | 18.8 | 4.7 | 11 | 2.9 | 13.9 |
| 350 | 16 | 88 | 21.9 | 5.5 | 12 | 3.4 | 15.4 |
| 450 | 20 | 113 | 28.1 | 7.0 | 16 | 4.4 | 20.4 |
| 500 | 23 | 125 | 31.3 | 7.8 | 18 | 4.8 | 22.8 |
| 550 | 25 | 138 | 34.4 | 8.6 | 19 | 5.3 | 24.3 |
| 600 | 27 | 150 | 37.5 | 9.4 | 21 | 5.8 | 26.8 |
| 650 | 29 | 163 | 40.6 | 10.2 | 23 | 6.3 | 29.3 |
| 700 | 32 | 175 | 43.8 | 10.9 | 25 | 6.8 | 31.8 |
| 750 | 34 | 188 | 46.9 | 11.7 | 26 | 7.3 | 33.3 |
| 800 | 36 | 200 | 50.0 | 12.5 | 28 | 7.8 | 35.8 |
| 850 | 38 | 213 | 53.1 | 13.3 | 30 | 8.2 | 38.2 |
| 900 | 41 | 225 | 56.3 | 14.1 | 32 | 8.7 | 40.7 |
| 1000 | 45 | 250 | 62.5 | 15.6 | 35 | 9.7 | 44.7 |
| 1200 | 54 | 300 | 75.0 | 18.8 | 42 | 11.6 | 53.6 |
* 25% of Caloric Expenditure, ** (6% carb/1.5% protein)