This video is Part 4 in a series on Performance Nutrition for Backpackers. Topics include dehydration as it relates to electrolyte balance, field performance issues, sodium needs, sodium content of popular hiker foods (see the downloadable Chart), commercial electrolyte supplements, and emergency rehydration salts. The discussion is accompanied by published, scientific articles and studies, and includes tables and charts for easy reference. It is recommended to watch the videos in order.
PLEASE NOTE: food labels sometimes change. Some of the specific items referenced in the video may have had their nutritional information adjusted. The chart has been updated to version 2.0! It's now over 1000 food items plus 319 freeze-dried meals. New tools for menu planning and nutrition calculation have been added, and key existing items have been corrected for accuracy.
Watch the video about the chart update:
• Hiker Food Chart 2.0 (...
Watch the video series on Performance Nutrition for Backpackers:
• Hiker Food
Download the Hiker Food Chart 2.5:
PDF Version:
www.dropbox.co...
Excel Version:
www.dropbox.co...
Video Index:
0:15 Introduction
1:12 Types of Dehydration
3:25 Hypertonic Dehydration (Visual Analogy)
8:42 Hypotonic Dehydration
9:38 The Math of Salt Loss (Dr. Toker)
15:52 Performance Issues
21:19 How much should you take?
25:56 Water Weight Efficiency
29:10 Electrolyte Balance in the field
33:21 Fear of Sodium
38:56 Electrolytes from Food
45:39 Electrolyte Supplements
51:28 Oral Rehydration Salts
55:36 Summation and Closing
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