Determine body weight in pounds (lbs) lost during exercise. (NOTE: be sure to remove wet clothing after exercise before weighing.)

Food for Thought 8.1: Determine Your
Fluid Needs During Exercise
Record your sweat trial data for 2 exercise sessions; each session should be 30–60 minutes
in duration. Choose 2 different types of exercise; for example, running and weight lifting.
Fill in the blanks below to complete your calculations. Evaluate your current fluid intake
as compared to your needs, and develop specific goals for improving your hydration
during exercise.
Exercise Session 1 (Type of exercise: )
1. Determine body weight in pounds (lbs) lost during exercise. (NOTE: be sure to
remove wet clothing after exercise before weighing.)
(Body weight before exercise) – (Body weight after exercise) = lbs of water weight lost
________________ – ________________ = ________________
2. Determine the fluid equivalent, in ounces, of the total weight lost during exercise.
(Lbs of water weight lost) × (16 to 24 oz) = ounces of water lost during exercise
________________ × (16 to 24 oz) = ________________
3. Determine your actual fluid needs during the workout.
(Ounces of fluid consumed) + (ounces of water lost) = total fluid needs
________________ + ________________ = ________________
4. Determine the number of fluid ounces needed per hour of exercise.
(Total fluid needs) ∙ (total workout time in hours)
________________ ∙ ________________ = ________________
5. Evaluate your current fluid intake as compared to your needs, and develop specific
goals for improving your hydration during this type of exercise.
Chapter 8
Water
2 Food for Thought 8.1: Determine Your Fluid Needs During Exercise Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
Exercise Session 2 (Type of Exercise: )
Repeat steps 1 through 4 above and show your work.
1. Body weight lost during exercise:
2. Ounces of water last during exercise:
3. Total fluid needs:
4. Number of fluid ounces needed per hour to maintain water balance:
5. Evaluate your current fluid intake as compared to your needs, and develop specific
goals for improving your hydration during this type of exercise.
Food for Thought 8.2: Importance of Water Intake for Athletes 3
Name:
Section:
Course Number:
Date:
Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
Food for Thought 8.2: Importance
of Water Intake for Athletes
Match each word or number with the correct statement regarding fluid needs for athletes.
Some terms may be used more than once; others may not be correct for any statement.
Each statement may have more than one correct answer.
2 13–20 heat stroke
2.7 250–400 ml juice
3 500–1,000 ml milk
3.7 600–750 ml sports beverages
7–10 energy drinks water
16–24 heat exhaustion water intoxication
1. Amount of water typically obtained from daily food intake ____________________
2. Adequate intake of total water for men, older than 19 years (in liters)
____________________
3. Adequate intake of total water for women, older than 19 years (in liters)
____________________
4. Urine rating number when well hydrated? ____________________
5. Amount of water output typically lost daily from the lungs ____________________
6. The amount of fluid, in ounces, that should be consumed 4 hours prior to exercise
____________________
7. Excellent fluid choice before exercise ____________________
8. Average amount of fluid, in ounces, athletes require every 10–20 minutes during
exercise ____________________
9. Heat-related disorder that results in a rapid pulse and hypotension
____________________
10. Lack of sweat, dry/hot skin, and muscle incoordination are signs and symptoms of
this heat-related disorder ____________________
Chapter 8
Water
11. Percentage of body weight lost when an athlete feels thirsty, uncomfortable, and has a
lack of appetite ____________________
12. Appropriate fluid choice during exercise ____________________
13. Fluid that may be helpful for muscle recovery and rehydration
_____________________
14. Amount of fluid, in ounces, that should be consumed for every pound of body
weight lost during exercise ____________________