Showing posts with label sports. Show all posts
Showing posts with label sports. Show all posts


Athletes need to stay hydrated, but just how much water should you drink?

How Much Water Should You Drink?

How much water or other fluid you need before, during and after exercise largely depends upon the intensity and duration of exercise. But other factors, such as the air temperature, humidity, altitude and even your own physiology can affect how much water you need during exercise.
Although it can be a difficult to determine exactly how much water individuals need to drink each day, the following recommendations will provide a good starting point for most athletes.

How Much Water Should You Drink Each Day?
If you are training regularly, you will probably need between one half and one whole ounce of water (or other fluids) for each pound of body weight per day.
To determine your baseline range for water requirement, use the following formula:

Low end of range= Body weight (lbs) x 0.5 = (ounces of fluid/day)
High end of range=Body weight (lbs) x 1 = (ounces of fluid/day)
For example, if you weigh 150 pounds, your approximate water requirement will be between 75 and 150 ounces each day.
When to Drink Water During Exercise
Begin the day with a large glass of water each morning, whether it's a training or a rest day. On training days, the following schedule works well for most athletes:
Water (Fluid) Intake Schedule
Before Exercise
Drink two to three cups of water within the two hours before your workout.
Weigh yourself immediately before you begin your workout.
During Exercise
Drink one cup of water every 15 minutes.
After Exercise
Weigh yourself immediately after you finish your workout.
Drink two to three Cups of water for each pound lost during exercise.
How Much to Drink Water During Endurance Exercise
If you are exercising at a moderate to high intensity for more than 90 minutes, you will want to consume more than plain water. You need to replenish glycogen stores with easy-to-digest carbohydrate. Sports drinks can be an easy way to add the necessary energy. For longer workouts, choose a drink with 60 to 100 calories per eight ounces and consume eight to ten ounces every 15 to 30 minutes based upon your preference.
For those exercising in extreme conditions over three, four or five hours, you'll need to replace electrolytes. A complex sports drink, NUUN tablets, or other foods will help provide the needed calories and electrolytes required for continuous performance.


Marcus Allen: Pro Football Hall of Fame Running Back

Coming out of Abraham Lincoln high school in San Diego California, Marcus Allen was considered a pretty good quarterback, throwing for 1,900 yards and running for 1,198 his senior year, but the University of Southern California wanted to turn him into a defensive back. Ultimately, he returned to the offensive side of the ball and proceeded to run wild over his college competition.
In 1981, Allen became the first college football player to break the 2,000 yard barrier, rushing for 2,342 yards. His incredible season included a five-game stretch where he topped the 200-yard mark. He also set the record for rushing touchdowns with 22 and took home the Heisman Trophy.
Allen was taken 10th overall in the 1982 NFL Draft by the Oakland Raiders and he began his pro career by being named the NFL Rookie of the Year. Over his 16-year career, 11 years with the Raiders and five with the Kansas City Chiefs, he rushed for a record (at the time of his retirement) 123 touchdowns, carried the ball 3,022 times for 12,243 yards, and had 5,411 yards receiving. In Super Bowl XVIII, he shredded the Washington Redskins defense for a then Super Bowl record 191 yards that included a thrilling 74-yard run.
Career Highlights:
Heisman Trophy – 1981
Walter Camp Award – 1981
Pac-10 Player of the Year – 1981
All-Pac 10 – 1980, 1981
NFL Rookie of the Year – 1982
Super Bowl XVIII MVP
NFL MVP – 1985
All-Pro – 1982, 1985
Named to six Pro Bowls – 1983, 1985, 1986, 1987, 1988, 1994
Comeback Player of the Year – 1993
Inducted into the College Football Hall of Fame – 2000
Inducted into the Pro Football Hall of Fame in 2003


Ronaldo de Assis Moreira – Ronaldinho – Ronaldinho Gaúcho

Ronaldinho photo

undertaker – Mark William Calaway