Question

QUESTION 7 Explain how an athlete consuming a high protein diet should adjust their water intake. Why? TTTT Paragraph Arial 3 (12pt) VEE T %DO Q E T' T, 2 & - - O Sx Mashups - 14 © © 2 W > ess

Answer 1

Ans) A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day (e.g., someone weighing 160 pounds should drink 80 ounces of water a day). This amount should then be adjusted for the day’s activity level and outside temperature.

- On high-activity days, the timing of hydration becomes an extra important factor. As general rules of thumb, the following guidelines can be helpful:  

- Before Exercise: Drink 16 ounces of water two hours before physical activity begins, and another 8-16 ounces right before exercising.
During Exercise: Every 15-20 minutes, drink at least 4-6 ounces of fluid during vigorous exercise. For less vigorous exercise, decrease the amount slightly.
After Exercise: Drink 16-24 ounces of water for every pound lost during physical activity. Consuming rehydrating beverages (like fruit smoothies) and eating watery foods (such as fruits and vegetables) along with salty ones can help replace lost fluids and electrolytes.  

- A simpler way for most athletes (or anyone) to drink enough water is to remember the Rule of 8: eight times throughout the day, drink a big glass of water (eight total).

- Ultimately, every athlete loses fluids at different rates and has unique hydration needs. Building regular water breaks into practices is a good coaching habit and lets athletes learn to care for themselves.

- Stressing the importance of staying hydrated even on rest days pays dividends in how athletes feel and perform, especially when it comes time to compete their hardest.