Spring 2022 - 41

Hydration
Your bodyweight in pounds divided by 2
= the minimum number of ounces of fluids
you need per day. (This does not include the
amount of exercise you do or the climate
you are in.*) Example: 180 pounds/2=90
ounces of water per day
Half Gallon = 64 Ounces | 1 Gallon = 128
Ounces | 1 Canteen = 32 ounces
WITH EXERCISE ADD:
* 16 Ounces - 2 hours prior to exercise
* 4-8 Ounces - 10 minutes prior to
exercise
* 4-8 Ounces - every 20 minutes during
exercise
* 16-24 Ounces - after exercise
FOR EXERCISE LASTING LONGER THAN
60 MINUTES:
* Use sports drinks for hydration, glucose,
and electrolytes to improve endurance
performance
* Per 8 ounces: 12-24 grams of
Carbohydrate; 110-170 mg of Sodium;
20-50 mg of Potassium
SYMPTOMS OF DEHYDRATION
* Thirsty
* Headache
* Dry mouth
* Dry skin
* Fatigue
* Dizziness
FOR THESE SYMPTOMS, NOTIFY
INSTRUCTOR IMMEDIATELY
* Chills
* Increased heart rate
* Muscle cramps
* Nausea/vomiting
* Swollen stomach
* Confusion
- Avoid trans fats (hydrogenated and
processed foods).
- At least 75 grams of total fat per day
* 15-20% from Protein to build and repair muscle
- Eat lean meats (poultry, fish, lean sirloin, and
pork tenderloin), eggs, low-fat dairy
products, nuts and seeds, beans, and legumes.
- The best diet contains adequate but not
excessive protein. Extra protein does not
build extra muscle - exercise does.
- Protein needs per pound of bodyweight
- Tactical Athlete - 0.5-.80 gm pro/lb.
- Tactical Athlete Building Muscle
Mass - 0.7-1.0 gm pro/lb.
- Tactical Athlete Restricting Calories
(needs weight loss) - 0.8-1.0 gm pro/lb.
WHEN TO EAT
A key to healthy eating is fueling your body
throughout the day, eating every 3-4 hours is ideal.
tacticaltrainingandconditioning.com | 41
http://www.tacticaltrainingandconditioning.com
Spring 2022

Table of Contents for the Digital Edition of Spring 2022
