“Water, Water Everywhere”

• EuhydrationEuhydration – state of normal body water – state of normal body water contentcontent

• HyperhydrationHyperhydration – state of increased water – state of increased water content in the body. The practice of content in the body. The practice of increasing the body water stores by fluid increasing the body water stores by fluid consumption.consumption.

• Hypohydration Hypohydration – state of decreased water – state of decreased water content in the body caused by dehydration.content in the body caused by dehydration.

Water is the medium Water is the medium for metabolic activity.for metabolic activity.

• Even slight dehydration, say 1%, can Even slight dehydration, say 1%, can contribute to a 5% decline in contribute to a 5% decline in metabolic efficiency.metabolic efficiency.

Water is a lubricant for Water is a lubricant for our muscles and joints.our muscles and joints.

• Noticeable aches/pains/cramps can Noticeable aches/pains/cramps can occur from the slightest bit of occur from the slightest bit of dehydration and become debilitating dehydration and become debilitating as dehydration becomes more as dehydration becomes more severe.severe.

Water helps cool the Water helps cool the body.body.

• Water can be compared to the Water can be compared to the coolant in our cars. When the coolant coolant in our cars. When the coolant runs low, our cars overheat, summer runs low, our cars overheat, summer or winter.or winter.

Don’t wait until Don’t wait until you’re thirsty to you’re thirsty to start drinking!start drinking!

One of the biggest mistakes One of the biggest mistakes endurance athletes make endurance athletes make is waiting until they are is waiting until they are thirsty to start drinking, thirsty to start drinking,

which generally signals a which generally signals a 3% level of dehydration. 3% level of dehydration.

Do a “pee peek”It is best to sip fluids

throughout the day until urine flows clear to pale yellow.

Daily fluid needs vary depending on your body

composition and total weight.

Body weight (lbs) / 2 =

Daily fluid needs in ounces

Fluids will be absorbed more Fluids will be absorbed more efficiently if taken efficiently if taken

incrementally, aim at incrementally, aim at consuming ½ to 1 cup per consuming ½ to 1 cup per

waking, non-exercising waking, non-exercising hour during the day.hour during the day.

DRINK BEFORE.DRINK BEFORE. You'll have more of a flow of water into You'll have more of a flow of water into

your small intestine, where it is your small intestine, where it is absorbed into the bloodstream, if you absorbed into the bloodstream, if you have fluid in your stomach before have fluid in your stomach before you start exercising. The American you start exercising. The American College of Sports Medicine advises College of Sports Medicine advises that all exercisers swallow at least 16 that all exercisers swallow at least 16 ounces of water an hour before ounces of water an hour before exercising.exercising.

DRINK DURINGDRINK DURING. .

Throughout a workout, you should Throughout a workout, you should continue to drink every 15 minutes, continue to drink every 15 minutes, regardless of whether you feel thirsty. regardless of whether you feel thirsty. Remember, your thirst lags behind Remember, your thirst lags behind your bodies needs. Set your watch so your bodies needs. Set your watch so that it pings every quarter hour to that it pings every quarter hour to remind you. Ideally, by the end of remind you. Ideally, by the end of each hour you will have finished off at each hour you will have finished off at least one full 16-ounce water bottle. least one full 16-ounce water bottle.

DRINK WHAT YOU NEEDDRINK WHAT YOU NEED

If your workout lasts under an hour, water is all If your workout lasts under an hour, water is all you you

need. need. For workouts lasting one to three hours, a drink For workouts lasting one to three hours, a drink

with 6 to 8 percent carbohydrate (14 to 19 with 6 to 8 percent carbohydrate (14 to 19 grams per 8 ounces) will help you maintain grams per 8 ounces) will help you maintain your blood sugar level so you'll last longer. your blood sugar level so you'll last longer.

For workouts longer than three hours, a 6 to For workouts longer than three hours, a 6 to 8 percent carb drink with at least 220 mg of salt 8 percent carb drink with at least 220 mg of salt

will replace the fluid, energy and salt you're will replace the fluid, energy and salt you're losing.losing.

Don’t neglect electrolytes, particularly Don’t neglect electrolytes, particularly sodium, calcium, potassium and sodium, calcium, potassium and magnesium, when exercising longer magnesium, when exercising longer than one hour. 45 minutes if really than one hour. 45 minutes if really hot.hot.

Electrolyte – a medical/scientific term for “salts”. Your body fluids, blood, plasma, interstitial fluids, are like seawater and have a high concentration of sodium chloride.

MAKE IT TASTYMAKE IT TASTY

If you like what's in your water bottle, If you like what's in your water bottle, chances are you'll drink more of it. A chances are you'll drink more of it. A good taste helps and oddly enough, so good taste helps and oddly enough, so will salt. Some salt in the drink not only will salt. Some salt in the drink not only helps your body maintain a healthy fluid helps your body maintain a healthy fluid balance but stimulates thirst as well. balance but stimulates thirst as well. Since thirst lags behind your actual need Since thirst lags behind your actual need for water, a slightly salty beverage will for water, a slightly salty beverage will help you stay hydrated.help you stay hydrated.

CHECK YOUR WEIGHTCHECK YOUR WEIGHT

Weigh yourself before and after each workout.Weigh yourself before and after each workout.

Before: urinate, then weigh yourself.Before: urinate, then weigh yourself.

After: urinate, and weigh again. After: urinate, and weigh again. Replace fluid Replace fluid loss by 16 oz. per pound of weight lost.loss by 16 oz. per pound of weight lost.

The difference is sweat loss. If you lose more than The difference is sweat loss. If you lose more than 2% of body weight, you are not drinking 2% of body weight, you are not drinking enough during workout. If you gain weight, you enough during workout. If you gain weight, you may be drinking too much.may be drinking too much.

CAN YOU DRINK TOO MUCH CAN YOU DRINK TOO MUCH WATER?WATER?

Hyponatremia – Hyponatremia –

low blood sodium as a result of low blood sodium as a result of drinking too much plain water.drinking too much plain water.

A quart and a half per hour for several A quart and a half per hour for several hours.hours.

Severe Dehydration Death Deafness

11-20% Body Weight Loss Kidney Failure Delirium

Dim Vision Heat Stroke

   

Moderate Dehydration Mental Confusion Headaches

6-10% Body Weight LossInability to walk and

Talk Dizziness

Breathing Difficulty  

   

Mild DehydrationReduced

Concentration No Appetite

1-5% Body Weight Loss Fatigue Thirst

SIGNS OF DEHYDRATIONSIGNS OF DEHYDRATION

• DROP IN BODY WEIGHT DROP IN BODY WEIGHT • DARKLY COLORED URINEDARKLY COLORED URINE• DRY MOUTHDRY MOUTH• THIRSTTHIRST• IRRITABILITY OR APATHYIRRITABILITY OR APATHY• HEADACHEHEADACHE• DIZZINESSDIZZINESS• CHILLSCHILLS• NAUSEANAUSEA

• Cooling effect of air and rain can Cooling effect of air and rain can mask our sense of fluid loss.mask our sense of fluid loss.

• Risk is compounded from layers of Risk is compounded from layers of excessive clothing increasing fluid excessive clothing increasing fluid loss.loss.

WINTER WONDERLAND?

"Water, Water Everywhere!“"Water, Water Everywhere!“

Water used to come in one flavor, plain. Now, grocery stores and health-food Water used to come in one flavor, plain. Now, grocery stores and health-food shops are filled with "specialty" waters. In general, it is best to view these shops are filled with "specialty" waters. In general, it is best to view these products health claims with a degree of skepticism. But if it gets you drinking products health claims with a degree of skepticism. But if it gets you drinking more than you otherwise might have, terrific. Just be sure you are not paying more than you otherwise might have, terrific. Just be sure you are not paying for a bunch of artificial flavors, sweeteners, colors and chemicals. for a bunch of artificial flavors, sweeteners, colors and chemicals.

YOUR OWN SPORTS DRINK.YOUR OWN SPORTS DRINK. 1 cup cold water 1 cup cold water 1 cup unsweetened apple or orange juice* 1 cup unsweetened apple or orange juice* 1 tsp. sugar or honey 1 tsp. sugar or honey 1 pinch of salt 1 pinch of salt

*one cup of apple or orange juice has about 26 to 30 grams of carbs. Keep in *one cup of apple or orange juice has about 26 to 30 grams of carbs. Keep in mind not all fruit juices contain the same amount, so read the labels when you mind not all fruit juices contain the same amount, so read the labels when you want to try another juice. Keep the total carb level at about 14 to 19 grams want to try another juice. Keep the total carb level at about 14 to 19 grams

per per 8 ounces of drink.8 ounces of drink.