Water is one of the body's most vital nutrients. Water requirements vary for each person depending on weight, age, gender, activity level, health, and other factors. The general recommendation is to drink 6 to 8 cups of water per day. For exercise, the goal is to drink half a cup to two cups of water every 15 to 20 minutes. Total daily water needs for children range from 5 to 11 cups depending on age and gender.
Water is one of the body's most vital nutrients. Water requirements vary for each person depending on weight, age, gender, activity level, health, and other factors. The general recommendation is to drink 6 to 8 cups of water per day. For exercise, the goal is to drink half a cup to two cups of water every 15 to 20 minutes. Total daily water needs for children range from 5 to 11 cups depending on age and gender.
Water is one of the body's most vital nutrients. Water requirements vary for each person depending on weight, age, gender, activity level, health, and other factors. The general recommendation is to drink 6 to 8 cups of water per day. For exercise, the goal is to drink half a cup to two cups of water every 15 to 20 minutes. Total daily water needs for children range from 5 to 11 cups depending on age and gender.
body’s
most
vital
Sports
nutrients.
All
information
provided
Nutrition
is
in
accordance
with
the
Water
requirements
are
different
By:
Ruchi
Shah
for
everyone.
Each
person’s
Academy
of
Nutrition
water
requirement
depends
on
and
Dietetics
their
weight,
age,
gender,
physical
activity,
overall
health,
and
much
more.
In
general
having
6
to
8
cups
of
water
a
day
is
recommended.
As
stated
by
the
Academy
of
Nutrition
and
Dietetics
“the
goal
is
to
drink
a
half
cup
to
two
cups
of
water
every
15
to
20
minutes
while
exercising.”
Total
water
requirements
for
children
Age
Range
Water
(years)
Requirement
(Cups/Day
Ruchi
Shah
4
to
8
5
9
to
13
7
for
girls
Nutritionist
8
for
boys
14
to
18
8
for
girls
Contact:
11
for
boys
rshah@swpediatrics.com
Protein
-‐ 10
to
15
percent
of
calories
in
the
athlete’s
diet
should
come
from
protein
-‐ Protein
is
great
for
building
and
maintaining
lean
body
mass
-‐ High
quality
protein
comes
from
meat,
fish,
eggs,
dairy
or
soy
“Duis
at
neque
eu
ligula
vehicula
feugiat.”
-‐ Power
athletes
(strength
or
-‐
Donec
vehicula
mauris
in
est
speed)
should
have
1.2
to
1.7
g/kg
of
protein
a
day
-‐ Endurance
athletes
should
have
1.2
to
1.4
g/kg
of
Game
Day
Snacks
After
School
Games:
Game
day
Nutrition
Tips
protein
a
day
1. Eat
a
good
healthy
breakfast
-‐ 6
oz
of
yogurt
2. Have
a
hearty
lunch.
Try
to
incorporates
as
many
-‐ Low
fat
string
cheese
-‐ Although
whole
foods
are
of
the
food
groups
-‐ Peanut
butter
sandwich
the
best
source
of
protein,
-‐ Cold
water
3. Focus
on
carbs
for
lasting
energy
such
as
whole
protein
supplements
are
grain
bread,
crackers,
cereal
and
pasta
Weekend
Morning
Games
realistic
for
busy
schedules
-‐ English
muffin
with
cheese
and
ham
4. Have
protein
throughout
the
day
by
adding
it
each
-‐ Greek
yogurt
with
granola
and
fruits
meal
and
with
most
snacks.
-‐ Mini
bagel
with
cream
cheese
-‐ Low
fat
milk
with
a
small
bag
of
cereal
5. Limit
fatty
foods
such
as
french
fries,
pizza,
ice
-‐ Fruit
juice
cream
and
cookies.
After
the
Game
6. Stay
hydrated
all
throughout
the
day
and
most
-‐ Popcorn
with
Parmesan
cheese
importantly,
before
the
game.
-‐ Low
fat
chocolate
milk
7. Do
not
overeat
and
have
light
snacks
as
it
gets
-‐ Banana,
apple,
or
orange
closer
to
game
time
-‐ Fruit
bars