Vitamin, Mineral and Fluid Requirements

Water-Soluble Vitamins

Vitamins not stored in the body that are excreted in urine; regulate metabolism, tissue synthesis, and cell membrane function.

Fat-Soluble Vitamins

Vitamins (A, D, E, K) stored in body fat and the liver that enhance tissue formation, prevent cell damage, and form essential compounds.

Antioxidants

Compounds that thwart tissue damage caused by free radicals (unstable molecules produced during oxygen use).

Free Radicals

Highly unstable molecules created from normal oxygen metabolism that can cause tissue damage.

Heme Iron

Iron sourced from meats with a high absorption rate (up to 35%).

Non-Heme Iron

Iron sourced from plant-based foods with a lower absorption rate (2–10%), which can be tripled when consumed with Vitamin C.

Calcium

The most abundant mineral in the body; regulates muscle contractions, nerve transmission, and bone integrity (RDA: 1,000–1,500 mg/day).

Electrolytes

Electrically-charged mineral ions (e.g., sodium, potassium, calcium) that regulate fluid balance, pH, nerve signals, and muscle contractions.

Dehydration

A state where fluid loss exceeds intake; classified as any water loss ≥1.0%, with performance declines starting at ≥2.0%.

Hyponatremia

A dangerous drop in blood sodium concentration caused by replacing heavy sweat losses with excess plain water without electrolytes.

Pre-Exercise Hydration Protocol

Drinking 400–600 mL of water starting up to 24 hours before exercise and continuing up to 20 minutes prior to prevent heat stress.

Intra-Exercise Fluid Replacement

Consuming sports drinks with electrolytes and 4–8% carbohydrates during high-volume endurance sessions (≥90 min), especially in heat.

Post-Exercise Rehydration Ratio

Consuming 450 mL (15 oz) of fluid for every pound of body weight lost during exercise to restore fluid balance.