hydration LESSON #4

WATER: THE SOURCE OF LIFE Water is possibly the most important nutrient that our body needs: Nearly all of our systems do not function as well without the proper water intake. Benefits: Improve mood & mental power Perform better Maintain / lose weight Reduce joint pain Flush out waste & bacteria Prevent headaches Better looking skin

How to tell if you are hydrated properly Check your urine! http://graphics8.nytimes.com/images/2009/08/07/magazine/2008_fall_dehydr ation_test.pdf Dark in color = dehydrated Light in color = hydrated Thirst is also an early sign of dehydration – drink before you get thirsty!!!

TOTAL DAILY CONSUMPTION = BARE MINIMUM + EXERCISE WATER How much water do I need? Drink half your bodyweight (lbs) in ounces of water each day: bare minimum i.e. if you weight 160lbs, drink 80oz of water each day Exercise: Make sure you’re well hydrated to begin with Before: 1-2 hours before you exercise, drink 15-20 ounces of water Before: 15 minutes before you begin, drink between 8-10 ounces of water During: drink 8 ounces every 15 minutes if exercise is over 1 hour *the more you sweat the more water you need- if exercising for over 1 hour may want to drink a sports drink After: for every pound lost, replace it with 16-20 ounces of fluid TOTAL DAILY CONSUMPTION = BARE MINIMUM + EXERCISE WATER

IS IT POSSIBLE TO GET TOO MUCH WATER? Yes: Hyponatremia blood becomes excessively diluted from too much water and sodium levels drop to dangerously low levels can lead to nausea, headaches, confusion, fatigue, and in extreme cases, coma and death IT IS RARE THOUGH! you’d have to drink gallons of water to suffer hyponatremia -- enough to gain weight over the course of a workout

TIPS TO GET MORE WATER Quick rules of thumb for drinking water: Carry a bottle everywhere with you as a reminder to keep drinking. Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages. Drink water and other fluids until you urinate frequently and with light color. Drink whenever you feel thirsty Drink a glass of water with each meal and between each meal

conversions You need to drink half your body weight in ounces each day 1 oz = 29.5 milliliters 1000 milliliters = 1 liter

KEEP TRACK OF YOUR WATER INTAKE *don’t write in notes* FOR 4 DAYS YOU ARE GOING TO TRACK YOUR WATER INTAKE & AIM TO GET YOUR REQUIRED HYDRATION NEEDS *YOU WILL BE GRADED ON IF YOU DRINK THE AMOUNT OF WATER YOU NEED MAKE SURE TO CARRY A WATER BOTTLE WITH YOU EVERYWHERE! Bring your water bottles to class! *preferably a re-usable water bottle KNOW HOW MUCH YOR WATER BOTTLE HOLDS (I.E. 24 OZ) & THEN YOU CAN KEEP TRACK OF HOW MANY WATER BOTTLES YOU DRINK THROUGHOUT THE DAY, MAKING IT EASY TO CALCULATE YOUR TOTAL INTAKE