American College of Sports Medicine. (2018). ACSM Announces New

Recommendations and Warnings Regarding Safety of Energy Drinks.

https://www.acsm.org/read-research/newsroom/news-releases/news-

detail/2018/05/15/energydrinks

Convertino, V., Armstrong, L., Coyle, E., Mack, G., Sawka, M., Senay, L. & Sherman, W.

(1996). ACSM Position Stand: Exercise and Fluid Replacement. Medicine & Science

in Sports & Exercise, 28(10), i-ix. https://doi.org/10.1097/00005768-199610000-

00045.

Dietitians of Canada. PEN Handout/All About Sports Drinks. Practice-based

Evidence in Nutrition® [PEN] Knowledge Pathway Population Health/Lifecycle.

2018, January 23 [2021, April 18]. Available from: http://www.pennutrition.com.

Dorfman, L. (2017). Nutrition in Exercise and Sports Performance. In L. K. Mahan &

J. L. Raymond (Eds.), Krause’s food & the nutrition care process (14th ed.). Elsevier.

Medline Plus. (2021). Fluid and Electrolyte Balance. US National Library of Medicine.

https://medlineplus.gov/fluidandelectrolytebalance.html

Semeco, A. (2016). Post-Workout Nutrition: What to Eat After a Workout.

https://www.healthline.com/nutrition/eat-after-workout

REFERENCES

All photos are royalty-free and free for commercial use

HYDRATE WELL PERFORMWELLRECOVERWELL

Prepared by: Justine Chriqui, BAScMcGi l l D ietet ics Graduate Student

Nutrition forPERFORManceF l u ids & hyd ra t i on

*Consult a registered d iet it ian-nutr it ionist

(RDN) to determine your recommended needs

MAKE YOUR OWNSPORTS DRINK

1/4 cup (60ml ) map le sy rupFor adding e lectrolytes l ike

potassium ( lost in sweat) and

sugar (to bui ld g lycogen

stores)

1/4 t sp . (1ml ) tab le sa l tFor adding sodium ( lost in

sweat)

4 cups (1L ) wa te rFor adding water ( lost in sweat

and heavy breathing)

Mix all ingredients together, and

hydrate as recommended by your RDN*!

SHOULD I LIMIT ANYTYPES OF FLUIDS?

Coffee & caffeinated tea

Energy dr inks

Beer , wine & spir its

Large amounts of caffeinated

and alcoholic beverages should

be l imited, including:

These f lu ids can make us lose

lots of water (especia l ly as ur ine) !

Let's focus on water and electrolytes!

WHAT HAPPENS IF IDON'T HAVE ENOUGH?

Ear l y f at i gue

Gast r oi nt esti nal upset

Heat exhausti on

Hydr ate wi th el ectr ol yte- ri ch

beverages ( spor ts dr i nks,

mi l k , j u i ce, soup, etc. )

Do not r estr i ct f l u i ds befor e,

dur i ng or af ter tr a i n i ng

Weigh yours elf before & after

tra in in g, dr inking 500mL fluid

for each 1 lb (2 .2kg) lost

Dur i ng exer ci se, we can become

dehydrated and devel op an

i mbal ance of el ectrol ytes .

As a r esul t , we may exper i ence:

Wi th wor se symptoms possi bl e

To avoi d these symptoms,

B a l a nc e b o d y wat e r

D i s s olve a nd tran spo rt

n u t r ie nts a nd oxyg e n

Re m ov e w ast e f rom cel ls

M a i ntain f u nct io nin g of the

h e a rt , n erv es, m us cles, br a i n

a n d other o rgans

W a t e r and e lec tr o lytes w o rk

t o g e t her to :

. . .and much more !

WHAT DO WATER &ELECTROLYTES DO?

WHAT HAPPENSWHEN I EXERCISE?Body burns glycogen stores

and muscles for fuel

Lose water and electro-lytes

in sweat

WHEN & HOWSHOULD I HYDRATE?

General guidelines

Want to save some $ on sports drinks? Make

your own with the recipe on this pamphlet!

Before t ra i n ing/event<1h before: 500ml water or

spor ts dr i nk

2-3h before: smoot hi e, or water

wi th fr u i t as snack

>3h befor e: mi l k or soy beverage

wi th a meal

Dur ing t ra i n ing/eventDependi ng on durati on: 1L wat er

or sports dr i nk

Af te r t ra i n ing/eventMi l k or soy bever age ( p l a i n or

f l avoured) , or water wi th meal , or

soup wi th meal

These suggesti ons wi l l repl enish

body stores and a i d i n r ecover y

<1h: water

>1h: f lu id with e letrolyte &

simple carb (ex. sports dr ink)

If duration of exercise is: