“Six Things WaterCan’t Give You.”

- How To Optimize YourHot Weather Performance -

How Muscles Work.

Sodium• Most people eat too much• “Aldosterone/Vasopressin”

mechanism• Recommendations:

– 1500-2300mg/day– Replace 30-40% loss– Loss during exercise?

• Hyponatremia• How To Get It?

Potassium

• Balances sodium• 75-150mg/hr• How much in 1

banana?• Can’t replace all

at once

Chloride• Usually “packaged”

with sodium orpotassium

• The negative part• Don’t have to take

“extra chloride”

Calcium

• 150-300mg/hr• Cyclist’s concern…• Vitamin D assists

with absorption andutilization

Magnesium

• Heart attacks?• Common deficiency• Topical absorption

Phosphates/bicarbonate

Sample EXERCISE Foods• Nuun• Bananas• Oranges• Tomato Soup• Light Salting• Dairy/Vitamin D• Magnesium Oil• Epsom Salt Baths• Good Filtered Water• Mineral Supplementation

(nuts/fruits/seeds/vegetables/supplements)

Questions To Ask Yourself

• Does my gel already have salt?• Does my drink already have salt?• Does my “salt” have more than just sodium?• Do I need to pre-salt?• Am I taking too much salt?• Am I getting a bunch of crap with my salt?