Fluid replacement is a vital component and must be addressed in a diligent manner. The following fluid recomendations are as followed:
480-600 cc fluid: 1-2 hrs before exercise
300-480 cc fluid: 15 minutes before exercise
120-180 cc fluid: every 10-15 minutes during exercise
*Start fluid intake 24 hours before an exercise event
Hydration in the postexercise recovery is best achieved by the ingestion of either the typical glucose-electrolyte solution or a carbohydrate-protein mixture. Howwver if the exercise duration is less than 60-75 minutes, then plain water is recommended.
In closing, maintaining fluid balance reduces the effects of climate and/ or blood volume on hydration status.
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