DN A215_Sports Nutrition_A1_Full Assignment Instructions
DN A215 Assignment #1
Fuel & Fluid Balance
Purpose:
To calculate body weight loss, sweat loss, and sweat rate and assess fluid
needs for an individual exercising in a hot climate. Discuss strategies for
hydrating before exercise, maintaining hydration during exercise, and
rehydrating after exercise. Identify factors beyond fluids that could place an
individual at risk of dehydration. Perform a CHO percent calculation using a
Nutrition Facts label.
This assignment aligns with the following Course Learning Outcomes: Apply
knowledge of nutritional health promotion and disease prevention for
individuals and groups; determine impact of physical activity and movement
on nutritional needs
Instructions:
1. Read the case study details below.
2. Answer the questions and submit to the Assignment #1 Dropbox on
Blackboard.
Goal:
Determine fuel and fluid needs and develop a hydration plan for Andy as he
competes in the Ironman 70.3 Hawaii. Prevent dehydration, delay fatigue,
and minimize hyperthermia.
Background Info:
Andy lives in Anchorage, Alaska and will be traveling to Kailua-Kona to
compete in the Ironman 70.3 Hawaii this May. During last year’s race, Andy
felt very sluggish (fatigued) and complained of muscle cramps during the
bike and run.
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DN A215_Sports Nutrition_A1_Full Assignment Instructions
Last Year’s Race Info:
 Location: Kailua-Kona, Hawaii. ~80-95°F, 60-65% relative humidity
 Date and Time of event: May, Saturday, 7:00 am start
 Ocean swim: 78°F water temp; approximately 30 min.
 Black asphalt bike: approximately 2 hr. 30 min.
 Black asphalt and grass run: approximately 2 hr. 00 min.
 Total time: 5 hr. 00 min.
Andy’s Info (from last year’s race):
 Gender: Male
 Age: 49 years old
 Height: 6’0.5”
 Pre-race weight: 192 lbs.
 Post-race weight: 185 lbs.
 Pre-race fluids: 8 oz. water, 2 hrs. prior
 Weight of fluids consumed during race: 48 oz. total
o 24 oz. aero bar bottle – during bike
o 24 oz. sports drink at aid stations – during run
 Weight of urine excreted before post-race weigh in: 0 lbs.
Guidelines:
Use your text and additional resources provided to help complete the
calculations and answer the following questions. If you find other resources
please list them, providing citations for each.
Questions:
1. Weight loss. How much body weight (lb.) did Andy lose during last
year’s race? (5 pts)
Before race weight (lbs.) – after race weight (lbs.) = body weight loss
____ lbs. lost (body weight)
2. Total fluid loss. How much sweat (oz.) did Andy lose during last year’s
race? You will need to add his fluid intake of 48 oz. that he drank during
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DN A215_Sports Nutrition_A1_Full Assignment Instructions
the bike and run legs to his body weight lost (convert pounds from
question #1 to ounces). Remember, 1 lb. = 16 oz. (5 pts)
____ oz. lost (total fluid loss)
3. Sweat rate. Calculate Andy’s sweat rate (oz./hr.). Note the duration of
the race and adjust to calculate a per hour sweat rate. Use total fluid
losses and divide by total race time of 5 hours. This method helps
determine ideal fluid balance for his next ½ Ironman. (5 pts)
Total fluid losses in oz. (#2 above) ÷ total race time = sweat rate
(convert to average oz. per hour)
___ oz./hr. (sweat rate)
4. Using the background info and the sweat rate you calculated in question
#3 as a guide, develop a hydration plan for before, during, and after
Andy’s next ½ Ironman race to be completed this year. Be specific:
specify fluid types, concentrations, amounts, any important criteria for
timing, how it may differ between events, etc. You can use a range of
values (i.e., 20-30 g/hr. carbs), as it may change from bike leg to run leg
due to gut tolerance. Please use the below table to structure your
response. Hint: Table 9.7 in your text is a good place to start. (35 pts)
Time Hydration plan
Before
During
After
5. Andy lives and trains in a colder climate and will be racing in a hot and
humid environment. Explain how the environmental factors – such as
temperature, humidity, surface type (water, asphalt, grass), etc. – can
affect his hydration status. How many days would you advise Andy to
arrive in Kona prior to the race to acclimate? What other changes should
Andy consider to help him acclimate? (20 pts)
6. Discuss key factors related to optimizing Andy’s hydration status. (20 pts)
a. What type of fluid would you recommend and why (% carb, macroand micro-nutrient composition)?
b. Describe the roles that carbohydrates and electrolytes have in
sports drinks.
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DN A215_Sports Nutrition_A1_Full Assignment Instructions
c. Explain whether or not there is an optimal amount of fluid intake
one can tolerate or can absorb during a set time period. Consider
gastric emptying rate and intestinal absorption in your answer.
d. How does the temperature of the fluid impact hydration status?
7. Calculate the percent carbohydrate concentration in Simply Orange®
orange juice. Note: Percent concentration is based on percent by weight.
The %DV on the nutrition facts label for carbohydrates (based on grams)
and the % carbohydrate concentration are different. (10 pts)
Simply Orange®
orange juice
1 serving = 13.5 oz. (382 g)
Total CHO/serving = 37 g
%DV = 12%
[(grams CHO/serving) ÷ (volume of fluid/serving)] x 100 = % CHO
concentration
___ % CHO concentration
Does this orange juice fit into the recommended range of 5-8% CHO
concentration?
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