hydration 101

Hydration 101

Why is Hydration important?

• Hydration is important for your overall health

• 75% of your body is made up of water

• Water helps your body:– regulate temperature– transport oxygen to cells– remove waste– protect your joints and

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Dehydration

• An estimated 75% of Americans are chronically dehydrated

• Dehydration most often occurs when you do not drink enough water nor regularly enough

• On a day-to-day basis, most people won’t realize they are dehydrated until they start to feel the symptoms and by this time, the damage of dehydration has already set in

Signs of Dehydration• During the work day:

– negatively affects mood– causes fatigue– increases tension– generates anxiety

• During activity:– cramps– headaches– dizziness– nausea– rapid heart rate– decreased performance level

How do you hydrate?

• Hydrate continuously at the right levels all day

• Men: Body weight x.35– 200 lb man = 70 daily ounces

fluid• Women: Body weight x.31

– 150 lb woman = 46.5 daily ounces fluid

• Drink 8 – 16 oz 1 – 2 hours before & after

How do you hydrate?• During training

– carry, wear, stash, – fountains

• During the race– water-stop

• 3 – 6 oz every 15 – 20 min• 60 min or less = water• 60 min or more = electrolyte replacement

How do I figure out my personal hydration needs?

• Proper hydration is not an exact science, get to know your body

• Heat, distance, altitude, intensity level can affect your hydration needs

• Learn your sweat rate – weigh yourself before and after your workout

Electrolyte Replacement

• Sodium, potassium, magnesium

• Nuun (“noon”)– Electrolyte enhanced drink

tabs – 16 oz: No sugar, 8 calories

• Gatorade– 12 oz: 21 g sugar, 80

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