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With all of the competitions being cancelled and everybody keeping their distance, PBFC has the answer!  Check in daily to find videos, documents, and homework assignments that will keep your mind, body, and skills sharp.

Coerver Homework Video

Homework Scorecard

Match Analysis

Juggling Club Wristbands

Trivia Question of the Week

Who has the most goals in soccer history?     Find Answer Here

Food and Nutrition Fact of the Week

What do I need to drink?

Many electrolytes are lost along with fluid during exercise. The Institute of Medicine recommends that sodium, potassium and carbohydrates are included in replacement beverages. An adequate amount of sodium is needed to prevent cramping and carbohydrates are needed to provide extra energy.

Water vs. Sports Drinks

Beverage Amount Carbohydrates Sodium Potassium
Water 8 oz 0 g 0 mg 0 mg
Powerade 8 oz 17 g 53 mg 32 mg
Gatorade 8 oz 14 g 110 mg 30 mg
G-2 8 oz 7 g 110 mg 30 mg

How much do I need?

The amount of fluid and electrolytes needed for exercise depends on many different factors which affect sweat loss, including age, gender, clothing, weather, type of exercise and duration.

Hydration is especially important to endurance athletes, those that have more than one practice or game in a day, and those who have an increased sweat loss.

Exercise and Nutrition

Before Exercise

When beginning exercise it is important for athletes to be well hydrated. At least four hours before physical activity begins, drink one-half cup of fluid for every 40 pounds of body weight. (If you were 150 pounds you would need about 2 cups of fluid.)

During Exercise

Drinking during exercise is very important, but amounts will differ based on an individual’s sweating and the duration and intensity of exercise. Drinking should occur during every break. Sports drinks should be used for intense exercise lasting 30 minutes or more.

After Exercise

It is essential to replace fluids lost during exercise. If a normal diet is followed, one should recover properly, but it is important to add foods high in sodium to replace that lost by sweating. By adding extra sodium into the diet during recovery phase, thirst is increased and fluid lost is retained. Individuals should drink 3 cups of fluid for every pound lost during exercise. Fruits and vegetables are hidden sources of fluid.