University of Rochester
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When it comes to accessing ideal fitness opportunities, University of Rochester employees have it all!

Sports Drinks - the healthy way

Gatorade is thirst-aid! Many people prefer sports drinks to water because they taste better and it´s easier to drink them more often in a sports nutrition diet.

If the sports drink contains a small amount of carbohydrate, sodium, and potassium, the drink will effectively hydrate the person. The following facts are important to consider when using a sports drink for sports nutrition:
  • Sports drinks should contain between 14 and 19 grams of carbohydrate per eight-ounce serving (six to eight percent). A drink with more than ten percent carbohydrate may cause slow absorption, nausea, cramps, or diarrhea. A drink with five percent or less sugar solution may not provide enough additional sports nutrition energy to increase exercise length.
  • Carbonation causes stomach bloating. Dilute carbonated drinks to half-strength.
  • The correct sodium level for sports nutrition supplement drinks is 100-110 milligrams per eight ounces. Sodium content in sports drinks can range from eight to 116 milligrams.
  • Fruit juices have 10-15 percent carbohydrate and need to be diluted. Mix one part juice to seven parts water.
  • You do not sweat out vitamins; there´s no need to buy sports nutrition drinks that include vitamins.
  • Water is adequate for exercise under one hour. However, if the exercise is intense or lasts more than an hour, a sports drink will be beneficial.
  • If you´re participating in a sports event lasting four hours or more, you need a sports nutrition drink that contains from 110 to 120 milligrams of sodium.

URMC Fitness Center sign

URMC Fitness and Wellness Center

The URMC Fitness and Wellness Center is a 24-hour health club designed specifically for members of the University of Rochester community. Membership includes access to an array of classes, as well as many other services and programs.

URMC Fitness Center machines
R Club building

R Club

All University employees can join the R Club, a program of the Department of Athletics and Recreation. Membership includes use of the entire River Campus Sports Complex, as well as optional participation in any of the organized programs offered through Recreational Sports.

R club machines

Other Fitness organizations:

YMCA Discount for Eastman School of Music Employees

Employees at the Eastman School of Music are eligible for a discount at the Chester F. Carlson Metro Center YMCA, next to the Student Living Center.

5K Run/Walk

University of Rochester employees walking on the Genesee River Trail near River Campus

As part of the Community Health Improvement Clerkship project at the University of Rochester School of Medicine, a student-developed website was created to help get you started to train for and complete a 5K fun run/walk.