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Revised:  15 Nov 05

Monitoring Fluid Balance During Training

1. Write down what time it is just before the exercise session

2. Write down body weight (preferably nude weight) in pounds.

3. do the  normal exercise and monitor how much fluid is consumed during the exercise period.

4. On the completion of exercise, calculate exercise time by subtracting ending time from beginning time.

5. Take off the sweaty clothing and towel dry.

6. Once completely dry, write down body weight (preferably nude weight) in pounds.

7. Calculate the amount of fluid that should be consumed is equivalent to one pint of fluid for each pound lost,  provided in volumes that range from 2 to 5 ounces and in time intervals that range from 10 to 20 minutes.  (Differences in the amount to drink and the frequency of drinking are related to the total amount of fluid that must be replaced.  It's easiest to have the lower amount with the least frequency [i.e. 2 ounces every 20 minutes], but you shouldn't go longer than 20 minutes without drinking something.)

Source:  Nutrition for Serious Athletes