ed amounts of salt or salty foods. They don't contribute energy themselves, but vitamins and minerals are integral to food metabolism and energy production. Iron and calcium are the minerals most commonly deficient in athletes, and strict vegetarians may be deficient in vitamin B12. By consuming adequate calories and following the food guide pyramid plan, your needs for all the important micronutrients can be met. Water is the ultimate ergogenic aid--but because the body has a poor thirst mechanism, you must drink before you feel thirsty. Once you are thirsty you are already slightly dehydrated, and your performance will be diminished. To stay well hydrated, you need to drink about a quart of caffeine-free, nonalcoholic fluids for every 1,000 calories of food you eat, assuming you maintain your weight. To ensure that you are well hydrated before you exercise, drink 2 cups of water or sports drink 2 hours beforehand. To avoid dehydration during exercise, begin drinking early and at regular intervals. For exercise lasting an hour or less, 4 to 6 ounces of cool water every 15 to 20 minutes provides optimal fluid replacement. During exercise that lasts longer than 60 minutes, carbohydrate-electrolyte beverages containing 5% to 8% carbohydrate should be drunk at the same rate to replace fluid and spare muscle glycogen. Also, consuming sports drinks during intense activities such as soccer or basketball may enhance performance. After exercise, replace every pound lost during exercise with at least 2 cups of fluid. Fiber, found only in plant foods, is an indigestible form of carbohydrate that provides plants with structural rigidity. Fiber is classified by its ability or inability to dissolve in water. Most plant foods contain both types. (See "Soluble and Insoluble Fibers," below.) Both soluble and insoluble fibers enhance the work of the intestines, but in different ways. Following are some of the health ben...
