COMPLETE 8.1 AND 8.2 ONLY!
Overview: For this assignment, you will examine your personal fluid needs during exercise and examine the importance of water intake for athletes
Instructions:
Complete both 8.1 and 8.2 of the worksheet
8.1
You are required to record your sweat trial data for 2 exercise sessions (approx. 30-60 min)
Choose different types of exercise on each day (example: day 1 – elliptical, day 2 – weight training)
Please make sure to choose exercises that you are capable of. Do not over exert above your capabilities.
Answer questions 1-5 underneath Exercise 1 and Exercise 2
8.2
Matching, fill in the blank
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Food for Thought 8.1: Determine Your Fluid Needs During Exercise 1
Name:
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Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
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
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Section:
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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 ____________________
4 Food for Thought 8.2: Importance of Water Intake for Athletes Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
Food for Thought 8.3: You Are the Nutrition Coach 5
Name:
Section:
Course Number:
Date:
Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
Food for Thought 8.3: You Are
the Nutrition Coach
Please read each case study listed below, and answer the associated questions.
1. You and your friends are going on a long hike in sunny Moab, Utah, in late May.
The hike is the first in a series of endurance training sessions you will do to prepare
for the Pikes Peak Ascent (a half marathon to the top of Pikes Peak, 14,000 ft) in
Colorado Springs in mid-August. The average daytime temperature in Moab in May
is 85°F, and the relative humidity averages 20%. You plan to be gone on the hike for
3 hours. You have a pack that is large enough to carry sufficient fluids for your
personal needs for the duration of the hike.
Questions: How will the environmental conditions in Moab affect your fluid needs
during this training hike?
What fluid recommendations should you and your friends follow before, during, and
after this 3-hour training hike? Your recommendations should begin 2 hours prior to
the hike, and continue through 1-hour post-hike. In your answer, include the guide lines for both the amount and type of fluid needed.
Chapter 8
Water
6 Food for Thought 8.3: You Are the Nutrition Coach Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company
2. Tina lives in central Illinois, and has competed in several triathlons each summer for
the last 4 years. Her times have improved greatly, and she often places in the top
5 women in shorter, local races. She has decided to try longer distance triathlons this
year with the goal of competing in the August Half Ironman Triathlon in Nashville,
Tennessee. It is now early March, and the Nashville Half Ironman Triathlon is sched uled for late August. She tells you she has a hard time hydrating during training be cause it is too cumbersome to carry fluid with her while running, and when she’s on
her bike, she often forgets to drink unless she is really thirsty. She asks you to help
her develop an appropriate, yet practical, hydration plan.
Questions: You ask Tina to perform a sweat trial during an upcoming 2-hour train ing session to determine how much fluid she should consume during training. Use
the following information to calculate her fluid needs per hour: Height: 5’8”; Weight
prior to the workout: 138 lbs; and Weight after the 2-hour workout: 135 lbs. Tina
consumed 24 oz of fluid during the 2-hour workout; she did not urinate during the
workout. What should Tina do to ensure proper hydration during high mileage, out door workouts during the hot and humid summer months leading up to the triathlon
in August?
What signs or symptoms should Tina be aware of that may indicate she is not ade quately hydrated daily or during workouts?
