The two most common diet mistakes novice athletes make are eating too little carbohydrates or drinking too little. Taking in too little carbohydrates can make it difficult to perform well; athletes may complain of feeling as though their legs are very heavy and of difficulty completing workouts. If too little fluid has been consumed they may also fatigue easily. In more severe cases of dehydration, the athlete runs the risk of heat stroke, coma or even death. To insure optimal performance, follow these suggestions.

Stay well hydrated. Never rely on thirst to signal drinking. Schedule drinking, thirsty or not, as follows:

Before and during exercise: Two hours before exercise drink two cups of fluid; then drink one cup 30 minutes prior to the start of exercise. During exercise drink one cup each 20-30 minutes. Drink water or beverages with less than 8% sugar. Avoid fruit juice during exercise since it frequently leads to stomach cramps and diarrhea.

Following exercise: Drink one cup of fluid every 30-60 minutes through- out the day, such as water, low-fat milk, juice or sports drinks. Limit caffeinated beverages, especially during hot weather.

Eat plenty of high carbohydrate foods. Try to select foods which are high in carbohydrates and low in fat. A good rule of thumb is to eat at least three grams of carbohydrates each day for every pound of body weight. For example, if you weigh 150 pounds, try to eat 450 grams daily. See the chart on the next page for a sample of foods and their carbohydrate content.

Although exercise alone is not usually an effective way to lose weight, many people combine exercise and diet to produce gradual weight loss. You often read that running one mile "bums" 100 calories, but this is only a rough estimate. Caloric expenditure depends upon body weight: the more you weigh the more energy you will use to move one mile. If you'd like to calculate the number of calories you bum each mile, use the following guidelines.

Caloric Expenditure Guidelines

Body Weight (Pounds)	Calories/Mile
110	80
130	100
200	150

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A Sample of Foods and Their Carbohydrate Contents

Food	Carbohydrate (grams)
Bread, 1 slice	15
Ready to eat cereal, 3/4 cup	15
Cooked rice, 1/3 cup	15
Cooked pasta, 1/2 cup	15
Popcorn, 3 cups	15
Bagel, 1 small	30
Potato, 1 small	15
Vegetables (such as broccoli, carrots, green beans, or beets), 1 1/2 cups cooked	15
Berries (such as raspberries), 1 cup	15
Banana	30
Figs, 2	15
Melon, 1 cup cubes	15
Apple, orange, peach or pear	15
Apple or orange juice, 1 cup	30
Grape, cranberry, or prune juice, 1 cup	45
Raisins, 1/4 cup	30