PEO 285 Week 2 Notes - Google Docs.pdf - Week 2 Water and...

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Week 2 Water and Food and Sun Average person loses 1.5 to 6 liters of water per day Drink about 1 liter per hour with vigorous exercise On average, we get 1 liter of water a day from solid food Signs of Dehydration Squeeze nails, blood return Color of urine, want light yellow/ clear Thirst mechanism is accurate Quantity of water Pre-hike, drink 10 to 12 oz of water Eat simple sugars for water to be dissolved in body faster, drink sports drinks for long hours of exercise and tropical climates, ingest an hour before intense exercise Carbs-essential for providing energy in the form of simple or complex chains. Should be 50% of diet Eat simple sugars for quick fix, beware of glycemic swing Glycemic swing-complex sugars, creates sugar rush Complex carbs are better Digest more slowly Provide energy over a longer period of time Usually lower in fat and higher in nutritional value Found in fibers and starches of plant foods (whole grains, pasta, veggies, and fruits) Fats-excellent sources of energy and act as insulators, they pack more energy per gram than carbs: approximately 2 calories per gram vs. 1 for carbs. Should be 30-40% of diet Eat some fats in the morning, they slow digestion and enable energy production over an extended period of time (nuts)

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