Welcome to the home of the Sandpoint High School Cross Country team. SHSXC is dedicated to Sandpoint High School Cross Country all year round.

Nutrition Info


  • Everyone needs to drink at least 8 to 10 cups of plain water each day. Athletes need to drink more water, as fluid is lost through sweat during training and competition. If dehydration occurs, the body is unable to cool itself properly and performance suffers.
  • At least 2 cups two hours before practice/ competition
  • Another 2 cups 15 minutes before practice/ competition
  • At least 1/2 cup every 15-20 minutes during practice/ competition
  • 2 cups for every pound lost during practice/competition. Begin immediately after exercise for quickest recovery.
  • Everyone should bring a water bottle to workouts every day.
  • For athletes, water is the drink of choice for both general health and for runs lasting under 90 minutes.
  • Sports drinks should be consumed (along with water) for runs lasting over 90 minutes in duration.
  • Don't rely on your thirst mechanism to indicate signs of dehydration. Regarding running in the heat, it is virtually impossible to "catch up" on your fluid requirements once you sense that you're thirsty.
  • It is vital to stay well hydrated throughout the day. The color of your urine should be relatively clear. Urine that is darker or approaches the amber color is a signal that you are dehydrated and need to drink fluids (preferably water).
  • Morning is a good time to start your fluid intake. Drink fluids whenever you think about it—carry a water bottle with you as a reminder.
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Another good article

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