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 organs

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: During activity: 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 During the race 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 calories