Water

• Most abundant substance in your body
• Humans are 60% water
• Muscle tissue is 65% water
• Males have less fat and more muscle

Functions of Water

• Transportation of nutrients, oxygen, hormones, and waste products
• Break apart proteins
• Dissolves
• Cushioning around joints and organs
• Temperature regulation=98.6 Normal temp.

flows in and out of body cells through cell membranes

• Dehydration
• Water intoxication

Not perceived by the individual

(exp. water that is lost with each breath taken)

losses of water we notice

(exp. urine output and heavy perspiration)

• Males=12-13 cups of fluids a day
• Females=9 cups of fluid a day

• water
• other beverages
• fruits
• vegetables
• yogurt

• alcohol consumption
• cold weather
• dietary fiber
• diseases that disturb water balance (exp. diabetes and kidney diseases)
• Heated Environments
• Forced-air environments (exp. airplanes and sealed buildings)
• High altitude
• Hot weather
• Increased salt, protein, and sugar
• Ketosis
• Medications (diuretics)
• Physical Activity
• Pregnancy and breastfeeding
• Prolonged diarrhea, vomitting, or fever
• Surgery, blood loss, or burns
• Very young or old age

Definition: Results when fluid excretion exceeds fluid intake

• Signaled by thirst
• By the time you realize you're thirsty, you are already dehydrated

Preventing Dehydration

Athletes

• weigh before and after working out
• Replace 75% of lost liquid

Ill children and the elderly

• everyone's weight fluctuates as the amount of water in the body fluctuates
• loss of water weight does not equal weight loss 

• Contains some mercury,cadmium, and lead
• Tap water is regulated by the EPA

FDA

• International Bottled Water Association
• Sets its own standards and regulations 

• Inorganic compounds
• Need in very small amounts
• major=macro
• micro=trace

Major Minerals

(Macro)

• found in your body-tissues and skeleton
• more than 5% in the body
• calcium
• chloride
• magnesium
• phosphorus
• potassium
• sodium
• sulfate 

• The most abundant body mineral
• 99% in bones and teeth
• Additional 1% is in: nerve transmission, maintenance of blood pressure, muscle contractions, and blood clotting 
• Lowers colon cancer risk, kidney stone risk, and lowers obesity

• size frame of your body depends on your risk factor
• 50% of women over 45 years
• 90% of women over 75 years

• Insufficient intake of calcium-peak density usually in 20's
• Inactivity
• Menopause
• Smoking
• Family History
• Alcohol
• Race- African descent have denser bones, making them a lower risk for osteoporosis  

• Stage 1 usually diagnosed first(ostopenia)
• Often hidden
• Can begin prior to menopause due to hormone imbalance, anorexia, and athletic amenorrhea
• Ways to prevent: regular weight bearing excerise, space pregnancies, and plenty of calcium in the diet

• Bone meal-take bones and grind them up
• Oyster shells-not well absorbed
• Dolomite
• Calcium gluconate
• Purified Calcium compounds-calcium phosphate, calcium carbonate, calcium citrate
• Food sources are preferred, not supplements

• Impaired kidney function
• Constipation
• Interferes with the absorption of other minerals like Iron, Zinc, Phosphorus, and Magnesium
• Upper limit=2500 mg per day 

• Second most abundant mineral in the body, but blood concentration is less than half that of Calcium
• 85% is in bones and teeth
• Returns blood pH to normal 

Metabolism with Posphorus

• Carry, store, and release energy (ATP) from CHO, fat, and protein
• Part of RNA and DNA, therefore necessary for growth and renewal of tissue
• Part of phospholipids

• Barely qualifies as a major mineral
• Less than 2 oz. present in a 200 pound person
• Over half is in bones
• The rest is in muscles, heart, liver, and other soft tissues with only 1% in body fluids
• Functions as an enzyme cofactor
• 3rd most abundant in body

• A diet rich in Magnesium may reduce the risk of diabetes melitus
• Magnesium may impair the release of insulin
• Type II diabetes have lower blood magnesium levels
• Leads to elevated blood glucose
• Not enough might cause hallucinations

• Sodium (Na), Potassium(K), and Chloride(Cl)
• The body's main electrolytes
• Helps with fluid balance, acid-base balance. neural conduction, and muscle contraction
• Imbalance can cause bizarre behavior and even death
• Present in water and gatorade
• Need an hour of exercise

• Primary function is regulation of fluid balance
• Transports amino acids across cell membranes
• Most Sodium in the body is present in the blood and the fluid around the cells
• Table salt is the primary source
• 40% sodium+60% Chloride= NaCl(table salt) 
• Added to food to enhance flavor or as a preservative
• Salt isn't 100% sodium

• Amount of salt eaten is cultural or learned
• Most cultures consume less than we do
• Additional sources you can find salt: ketchup, cheese, canned soup, corn flakes, luncheon meats, hot dogs, pickles, olives, sauerkraut, soy sauce, and MSG 

• Adults (19-50)=1500 mg/day
• Adults(51-70)=1300mg/day
• Adults(71 and older)=1200mg/day
• Tolerable upper limit- adults 19 years and older=2300mg of sodium 

• Processed food=75-77% of salt in the diet
• Naturally occuring=12%of salt in the diet (fruits,veggies,milk, meat, fish, poultry, and legumes)
• Added at the table=6% of salt in the diet
• Added during cooking=5% of salt in the diet 

• direct connection between sodium intake and hypertension-true for many, but not all people
• Look for low or reduced sodium when buying processed foods
• Current blood pressure recommendation= less than 120(systolic)=contractions
• less than 80(diastolic)=rest between beats
• Blood pressure higher than this increases the risk of heart attack and stroke 

• High blood pressure
• Happens gradually and can have no symptoms
• Can lead to higher force against artery walls, enlarged and weekend heart, damage to arteries leading to the brain, kidneys, and legs
• Factors that contribute are imbalance of omega 3 and 6, obesity, atherosclerosis
• Risk factors: Age(50-60), Family history, obesity, race, alcohol consumption, and smoking
• Twice as common in African-Americans vs. rest of the population 

• Fluid balance and blood buffer
• Enzyme cofactor
• Muscle contraction and nerve impulse conduction
• Bone health
• Reduces kidney stones
• Can help lower blood pressure
• Causes the kidney to excrete excess sodium
• Salt substitutes potassium 

• Hypokalemia
• Dehydration
• Muscle weakness
• Death
• Causes of deficiency: impaired kidney function, dehydration,anorexia, and low protein diets
• No known danger from naturally occuring consumption
• Occurs from salt substitutes or supplements

• Crucial for fluid balance
• Hydrochloric acid
• Principle food source 

• No recommended intake
• Deficiences are unknown 

Trace Minerals

(Microminerals)

• Iodine
• Iron
• Zinc
• Selenium
• Fluoride
• Chromium
• Copper
• Manganese
• Molybdenum
• Needed by the body in tiny amounts
• Can't live without these 

• Function=Thyroxine hormone
• 150 micrograms needed a day
• Usually consume 230-410 due to high iodized salt
• Deficiency: Goiter in adults, cretinism in newborns
• Main source of Iodine is in salt
• Must be available for thyroxine hormone and thyroid gland

• Leading mineral deficiency
• RDI=18mg/day for women and 8mg/day for men
• Difference between sexes due to menstruation
• Not excreted in urine or feces
• Two forms of Iron: Ferrous and Ferric 
• Hemoglobin in red blood celss(2/3) of body's iron
• Myoglobin in muscles
• Electron transporter inside cells
• Enzymes necessary for getting energy from food we eat

• Heme iron easily absorbed
• Part of hemoglobin
• Found in meats 

• Non heme
• Found in fruits and veggies
• Harder to absorb 

• These increase Iron absorption: heme form of Iron, vitamin C, meat, fish, poultry (MFP) factor
• These hinder absorption: nonheme form of Iron, tea and coffee, calcium and phosphorus, phytates, tannins, and fiber
• Only 10-15% of dietary Iron is actually absorbed 

Anemia

• Tiredness and lethargy
• Microcytic anemia
• Pica=eating non food items
• Blood loss

Toxicity

• No good way of getting Iron to leave the body
• More common in men
• Liver damage
• Leading cause of ddeath toxicity in children

Zinc(Zn)

• May be the leading mineral deficiency more than Iron
• Found in almost every cell
• Involved in enzyme function
• Needed for DNA synthesis
• Healthy immune system and wound healing
• Can lose taste
• Doesn't cure the common cold
• Deficiency can lead to loss of immune system making you suseptable to illness

• Helps Vitamin E
• Deficiency: Rare, muscle pain and wasting, and cardiomyopathy
• Sources from animal products, grain products, and nuts
• Toxicity: Selenosis= only happens when supplements are taken

• Not essential to life
• Teeth and bone fluoride= calcium fluoride
• Helps prevent dental decay
• Ideal time to take it is when an infant has tooth buds
• Deficiency=Dental decay
• Toxicity=Fluorosis 
• Proven that fluoride is lacking in water supply when dental decay happens in places where water isn't abundant in fluoride

• Maintenence of glucose uptake into cells=function
• Chromium is lost during food processing
• Deficiency: Impaired glucose tolerance, elevated blood cholesterol, and elevated blood triglycerides
• Sources= liver, whole grains, nuts, and cheeses
• Toxicity happens when supplements are taken, and can damage lungs and causes skin allergies 

• Helps form hemoglobin and collagen
• Deficiencys are rare and high doses of zinc inhibit copper absorption 
• Sources=Organ meats, seafood, nuts, and legumes
• Toxicity isn't common

• Molybdenum
• Manganese
• Boron
• Cobalt
• Nickel
• All trace minerals are toxic in excess 

• Weight Management
• Weight "control" should focus on body composition
• Fat is proportion to the lean in your body
• BMI- Based on weight, height, and used in clinical studies (Body mass index) 
• Normal BMI is 18.5-24.9
• Obesity is the leading cause of death in American's=5 out of 10 people

• Is the body weight 20% or more above the appropriate weight for height
• Health hazards: hypertension, diabetes, CHD, abdominal hernias, breast cancer,varicose veins, gallbladder disease, arthritis, respritory problems and sleep apnea, gout, high accident rate, pregnancy and surgery complications
• Is a chronic disease and an estimated 300,000 people in the US die each year from obesity-related diseases such as heart disease 

Obesity:

Social and Economic Hazards

• Social Hazards: Employment/promotions, friends/acceptance, family relationships, and emotionally debillitating
• Economic hazards: health care costs, and lost work time 

• a condition which a person's body weight exceeds 100% over normal body weight, putting him or her at a very high risk of serious health consequences
• BMI of 40+
• Central/abdominal fat promotes a greater health risk
• Visceral fat=right under abdominal muscle
• Greater risk for heart disease
• Women past menopause have increased chances of gaining visceral fat 

• Risks of visceral fat
• Adipokines
• A link of central obesity and increased inflammation and an increased risk of insulin resistance
• Set-point theory-resists efforts to gain or lose weight where your body wants to come back to
• Leptin deficiency-causes you to not feel full and cause over eating 

• Energy balance= intake-output
• Food eaten vs. Energy used
• Sounds simple, but it is quite complicated 

• Energy taken in= food and beverages
• Energy put out=varies wildely with lifestyle and metabolism
• Each 3500 calories taken in excess=the gain of 1 pound
• Each 3500 calorie deficit equals weight loss-less food and more energyburned by activity and exercise
• Doesn't apply equally ti everyone due to different metabolismsand the way ones body digests food 

• Having too little body fat to maintain health, causing a person to have a weight below an acceptably defined standard (15-20% below ideal)
• BMI below 18.5
• Puts health at risk
• Health hazards: loss of period, low bone density/mass, complication w/ pregnancy, slow recovery from illness
• Sometimes requires medical intervention
• May have problems with fertility or a negative outcome of pregnancy

• Rate of metabolism
• Hereditary tendencies
• Hormonal imbalance
• Depression
• Cancer
• Infectious disease
• Eating disorders
• Siege or famine  

• Weight tables are not particularly accurate
• Not based on body fat
• 10% or more ideal=underweight
• Only estimates frame size
• If missing a body part it doesn't calculate in BMI
• BMI may not be completely accurate for people who are extremely short, very athletic, or those with unintentional weight loss 

Men:

• 45% muscle
• 25% organs
• 15% fat
• 15% bone

Women:

• 36% muscle
• 24% organs
• 27% fat
• 13% bone

----- taller people need proportionally more energy than shorter people, even if they weigh the same

• Basal metabolic rate(BMR)
• Voluntary physical activity
• Thermogenic Effect of Food(TEP)

BMR+VPA+TEP=Total Energy Requirements 

• The rate at which the body uses energy to maintain life
• Energy used to meet basic physiological needs
• BMR is the major source of energy expedenture, normally(50-70%)
• Each individual has their own BMR
• Men:1.0 calories per kg of body weight
• Women:0.9 calories per kg of body weight

• Age
• Height
• Growth
• Body composition
• Fever
• Stress
• Environmental temperature
• Fasting/starvation
• Malnutrition
• Thyroxine
• BMR is higher in youth than in an older person
• Starvation mode=lower BMR

• About 5=10% of a meals energy value is used up in stepped up metabolism
• May have long run effect, considered negligible
• For most purposes not used 

• Usually the 2nd largest user of energy
• Sedentary activity=0-20% BMR(typist, student, computer programmer)
• Light activity=10-30%BMR (teacher)
• Moderate=25-50% BMR (nurse)
• Heavy=50-75% BMR (roofer, construction worker) 

• Physiological need for food
• Appetite-affected by hunger, but influenced by environmental factors (smell, social setting, and stress level)
• Satiation=feeling full or satisfied
• Increased satiation will delay the start of your next eating episode 

• Hunger and satiation are regulated by feedback mechanisms involving the mouth, stomach, intestines, and brain
• When food enters the mouth, feedback is sent to the brain; pleasant or unpleasant 
• Once food is in the stomach other factors come into play such as the size of the meal
• Food in the small intestine simulates feedback to the brain to decrease hunger
• Once nutrients are absorbed, insulin is released which also causes the brain to decrease hunger

• Eat when hungry
• Stop when satiated physiologically
• Many people override these mechanisms and end up in energy imbalance
• High fiber/protein/fat=feel fuller longer
• External cues= forget about hunger because something happened 

• If a parent is overweight a childs risk of being overweight doubles
• If parents are obese, a childs risk triples
• If parents are severly obese a childs risk increases by a factor of 5
• Genetics affects the thermogenesis of food
• Genetics can affect the level and/or functioning of hormones that influence a person's body weight and appetite
• Genetics can affect hormones that influence body weight, how calories are expended and what weight your body prefers to be 

• Lifestyle significantly affects weight
• Minimum of 30 minutes of moderately intensive exercise per day
• Get sufficient sleep
• Family rituals
• Television
• Computer games
• Plan ahead for food events-eat something small and healthy prior to the event to reduce hunger
• Serving sizes=portion distortion
• Weight reduction=60 min exercise 

• Almost 1/3-1/2 of American's calories come from ready to eat foods prepared outside of the home
• Frequent dining out is associated with higher BMI
• Women who dine out consume 300 more calories per day that they eat out then when they don't
•  Food deserts-any area in the industrialized world where healthy affordable food is difficult to obtain

• Any diet that excludes an entire group of foods may be dangerous
• Any program that requires you buy their food and their supplements is charging more than you need to pay
• If it seems too good to be true, it is
• Look for: easily available foods, variety, and inclusion of all nutrients including some fat 

• Low carb diets have effects similiar to fasting
• usually less than 35 grams of CHO per day
• Puts body into ketosis
• Lean tissue loss
• Ketosis=disturbs normal acid base balance and in pregnancy can cause fetal brain damage
• Medically supervised VLCD-used for morbidly obese people(more than 50% heavier than IBW)
• Less than 900 calories per day
• Very low carbohydrate diet=VLCD

Other Weight Loss Products

• Potentially dangerous or unhealthy: gastric bypass (bypass small intestine),lapband. gastric bubble, stomach stapling, jaw wiring, fad diets, diet pills, liposuction, balloon devices, sweat suites, hormones: thyroxine,HCG.HGH, and CCK
• sensa-blocks taste sensation
• Raspberry ketones-Dr. Oz

• By passes are permanent
• Last resort 

• Loss of 1-2 pounds per week
• Eat veggies, fruit, and fiber
• Include some fat and protein in meals
• Exercise-dieters who also exercise keep weight off more than those who do not
• Behavior modification-Journaling
• Social/professional support for feedback: buddy system,regular meetings with others on the same program, personal trainer, and nutritionist 

Eating Disorders

(Anorexia Nervosa, Bullimia Nervosa, and Binge Eating)

• Estimated 5 million people in the US suffer from an eating disorder-primarily white women
• Increasing in men
• Usually begins in adolescence
• Starting earlier and lasting into middle age
• Eating disorders:unresolved emotions, peer pressure, unrealistic expectations, distorted body image, behaviors that are damaging both physically and psychologically
• Abstinence is not an option, we all must eat

• Self imposed starvation
• Begins with strict dieting-brain develops biochemical abnormality which leads to obsessing
• Cure is not the goal, recovery is
• Weight less than 85% norm for age and height
• Obsession with weight and food
• Distorted self body image
• Amenorrhea for at least 3 cycles 

• Malnutrituon and Low BMR
• Low bone density and heart irregularities
• Low lean body mass and low body temperature
• Abnormal electrical activity in the brain
• Treatment:physicians, nurses, psychiatrists, family therapists/psychologists, and dietitians
• About 5% of patients die during therapy 

• Binge-purge syndrom
• Characterized by self induced vomitting and excessive use of laxatives
• May exercise excessively
• Dentist is the first health care professional to know-dental damage from excessive stomach acid 

• Electrolyte imbalance and IPECAC and can lead to heart damage
• Atrophy of smooth muscles around GI tract
• Scarring of esophogus and mouth
• Destruction of LES(lower esophageal sphincter) and dental carries 
• Rupture of stomach/esophagus and atrophy of intestines from lack of work

• Psychotherapy-preferably involving the entire family
• Weight maintenance 

• obsessive, excessive eating without purging behavior
• Characterized by secretive eating
• Using food for emotional support or to deal with unresolved emotional issues
• Overweight
• Same medical issues associated with obesity

• Motivations
• Risk factors-male and female athletes
• Female athlete triad-3 medical problems
• Male athletes and eating disorders-Muscle dysmorphia 

• Choose nutrient dense foods
• Peanut butter, milkshakes w/ bananas or strawberries
• Eat enought to store more energy and exercise to build muscle
• Choose energy dense foods 

• Successful weight maintainers
• Exercise regularly and limit calories
• eat regular meals
• Try keeping a food journal 

• 2008 Physical Activity Guidelines for Americans
• Aerobic physical activity and resistance training
• Moderate vs. Vigorous intensity
• Health-care provider advise
• Accumulated weekly totals
• Weight maintenance
• Sport preformance 

• Cardio-respiratory endurance=ability to sustain cardio respiratory exercise for an extended period of time
• Muscle strength=ability to produce force for a brief period of time
• Muscle endurance=ability to exert force over a long period of time w/o fatigue
• Flexibility=the range of motion around a joint, improved with stretching
• Body Composition=the proportion of muscle, fat, water and other tissues in the bodu 

• Reduced risk of cardiovascular disease
• Reduced risk of Type II Diabetes:helps control blood glucose and reduced risk for obesity 
• Improved body composition/weight management
• Improved bone health:reduced risk of osteoporosis
• Improved immune system/disease resistance:fewer colds and infectious diseases
• Improved sleep

• Two types of exercise: Aerobic and Anaerobic
• Aerobic-Does require oxygen
• Anaerobic- Does not require oxygen 

• Requires oxygen from the lungs to be pumped by the heart to the muscles
• Builds cardio-respiratory endurance
• Provides the most benefits to the cardiovascular system including heart, blood and blood vessels
• Increses HDL's
• Reduces stress
• Sustained large muscle activity greater than 20 min increases capacity for glycogen storage
• Helps maintain a healthy weight
• Improves body composition 

1. Respiratory system delivers oxygen to the blood
2. Circulatory system carries oxygenated blood throughout the body
3. Muscles and other tissues obtain oxygen from the blood and release carbon dioxide into it
4. The blood carries the carbon dioxide back to the lungs 

• Maximum heart rate=220 minus your age
• Benefits from aerobic exercise achieved with 60-80% of maximum
• Beginner=50%
• Intermediate=70%
• Advanced=85% 

• Steady, slow, intense exercise greater than 20 mins
• Increase % calories used from fat
• Intensity=be able to talk but not sing
• Increased BMR after exercise ends
• Length of time depends on intensity, duration, and body composition 

• Does not require oxygen
• Develops strength and mass of muscles
• Strength=low reps using heavy weights
• Endurance=higher repetitions using lighter weights
• Results in production of lactic acid
• Hypoglycemic state="Hitting the wall" 

• Stretching is the most common exercise used to improve flexibility, or range of motion
• Types: static, utilizing a partner or a machine
• Increased flexibility provides: reduced muscle soreness, reduced risk of injury, improved balance and posture, and improved circulation of blood and nutrients 

• Frequency-how often do you participate in the activity
• Intensity-degree of difficulty at which you preform the activity
• Time-How long you participate in the activity
• Type-exp. aerobic, anaerobic, stretching 

• Check with your doctor
• Begin slowly-reduces soreness and injury
• Find activities you enjoy-try new things
• Find friends to join
• Log activities 

• The type and amount of energy used depends on: intensity and duration of exercise, your nutritional status and your level of fitness
• Carbohydrate and fat contribute most of the energy needed for activity
• Protein is best used to promote muscle growth and recovery 

• Carbohydrates are the primary energy source during high-intensityexercise
• Blood glucose and glycogen from the liver and muscle
• Amount used is affected by the intensity of the exercise
• Influenced by your level of fitness, glycogen stores, and consumption during exercise
• About 2600 calories stored(2000 usable)
• Well trained muscles have the ability to store more glycogen  

• Primary energy source during low to moderate intensity exercise
• Amount stored is much greater than glycogen(density)
• Suplied as fatty acids from adipose tissue and muscle tissue
• Oxidation of fat begins after 15-20 mins of aerobic exercise
• Well trained muscles will burn more fat than muscles that are not well trained 

• Primarily needed to repair and build muscle
• Muscle damage is an effect of exercise
• Need to supply protein for building a repair
• Can be used for energy: body prefers carbs. and fat
• Usually results in the loss of muscle mass
• Increased need for protein
• Endurance athletes-1.2-1.4 grams per kilo
• Strenght training-1.6-1.7 grams per killo 

• Large meals should be consumed 3-4 hours prior
• Protein should be consumed with carbohydrates
• High fat foods=avoid
• Some people have issues with dairy products
• Smaller meals-feel satisfied but not overly full
• 2-3 hours prior
• Snacks- should be small
• Liquid or snack
• 30 mins to 1 hour prior

• Consume protein and carbohydrates-will increase muscle protein synthesis
• Muscles more receptive to storing glycogen within the first 30-45 mins after exercise
• Replace fluids that were lost
• Proper hydration is important before and after exercise 

• Bars. Shakes, Meal replacements-considered food
• Trendy and may be a convenient alternative to meals or snacks
• Not necessary if you eat a well balanced diet
• Expensive
• Check the ratio of protein to CHO(1:3 best)
• Have more calories from carbohydrates than from protein
• Check vitamins and minerals with other supplements you may be taking 

Vitamins and Minerals

• Active people don't need more vitamins then sedentary people
• Antioxidants(E&C) may help with decreasing damage from free radicals
• Supplements=not effective
• Should obtain vitamins through nutrient dense foods 

• Iron-needed for energy metabolism and transporting of oxygen
• Athletes, especially women are prone to Iron deficiency-especially when training is intense and people who are vegetarians
• Calcium-athletes are more susceptible to broken bones and fractures
• Helps with blood clotting, muscle contractions, & hormone activity
• Athletic Amenorrhea 

• Disordered eating-abnormal eating to maintain or lose weight
• Common in gymnastics and skating where weight is a critical component
• Amenorrhea-absence of menstrual cycles for 3-6 months
• Happens when failure to consume sufficient calories to compensate for the energy expended in exercise
• Premature osteoporosis-inadequate formation of bones
• Loss of bone mineral density
• Increases the risk of stress fractures 

• Water=most important nutrient during exercise
• Rapid water loss equal to 5% of body weight can reduce muscular work capacity by 20-30%
• Heat exhaustion-precedes heat stroke with sgns of fatigue, nausea, dizziness, and stomach cramps
• Heat Stroke- an acute and dangerous reaction to heat build up in the body, characterized by low blood pressure. and possible death

• Athletes can lose 2-4 quarts of fluid every hour of heavy exercise
• Depends on weather and intensity
• The human digestive system can only absorb one quart an hour
• Hydrate before workout-need
• Consume 2-3 cups for every pound of body weight lost
• WATER AND SWEATING ARE THE KEYS TO MAINTAINING BODY TEMP
• CALCIUM=MINERAL LOST IN SWEAT
• BY TIME YOU FEEL THIRST, ALREADY BEHIND IN FLUID CONSUMPTION 

• For exercise of 1 hour or less=water
• Sports drinks-good for endurance athletes(greater than 60 mins)
• Provide glucose, electrolytes and CHO
• Should not be used as a daily beverage
• Avoid drinks with caffeine and alcohol 

• Caffeine=stimulant and diuretic
• Negative effect on hydration
• Mobilizes fat stores=increased blood fatty acids levels which can be used by the body
• Increases blood glucose
• Creatine=data is mixed
• Improves athletic performance in high intensity
• Increases muscle mass and strength, slightly