Presented by: Dana Kennedy, RDN LDN Jessica Quinn, RDN LDN Lesson 4: Hydration Presented by: Dana Kennedy, RDN LDN Jessica Quinn, RDN LDN

What You Will Learn: Why Hydration is Important: Water Basics Dehydration Sources of Fluid– are they all created equal? Daily fluid needs Hydration for Performance Recommendations for staying well-hydrated: The Dos and Don’ts

The Importance of Hydration Water Basics: Regulates body temperature. Cushions and protects vital organs. Aides in digestive system. Composes 75% of all muscle tissue and about 10% fatty tissue. Composes > 50% of the human body. Impossible to sustain life for more than a week without water.

The Importance of Hydration Dehydration Signs and Symptoms include: dark-colored urine, thirst, unusual fatigue, lightheadedness, headache, dry mouth, infrequent urination, unusual rapid heart beat. Leads to muscle fatigue and loss of coordination. Maintaining a constant water supply in the body is essential to performance. Could possibly lead to heat exhaustion/heat stroke. Leads to lack of energy and possible muscle cramping. Fluid lost daily through skin, respiratory tract, urine, feces, and sweat. Why it is so important to hydrate– you’re losing water and you don’t even know it! Consume fluids before, during, and after workouts to prevent dehydration!

Sources of Fluid Beverages: Water, juice, milk, coffee, tea, soft drinks, sports drinks. Account for 80% of fluid intake throughout the day. For those who do drink coffee/soda/beer/similar beverages– do so in moderation, and avoid such drink before and within the first few hours after physical activity. Fruits and Vegetables Account for 20% of fluid intake throughout the day. Foods that are liquid at room temperature Gelatin Ice cream Popsicles Sherbert Soup Sorbet

Daily Fluid Needs Depends on multiple factors: body size, physical activity, environmental conditions. Adequate Intake for water per 2004 Dietary Reference Intakes: Males: 3.7 liters/day (16 cups of fluid) Females: 2.7 liters/day (12 cups of fluid) Recommendations suitable for most people; more active adults may need more.

Daily Fluid Needs: To further clarify: For example, the 12 cups of fluid per day that represent the AI (Average Intake) for women does NOT mean that women should literally drink up to 12 cups of fluid each day. Rather, it means that a total of 12 cups of fluid from all sources will meet the needs of most adult females.

Hydration for Performance Different positions have taken different stands on recommendations for before, during, and after exercise hydration needs. For example, for professional athletes, the American College of Sports Medicine recommends the following: Before: 5-7mL/kg body weight at least 4 hrs prior During: Follow customized fluid replacement program. After: Fully replace fluid & electrolyte deficits

Hydration for Performance In comparison, the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend for professional athletes: Before: At least 4 hrs before, drink 5-7 mL/kg body wt (water or sports drink. During: Follow individualized hydration plan to limit dehydration After: Drink at least 16-24 oz for every pound of body wt lost. Multiple stands exist from multiple professional organizations– there is no one size fits all with regard to hydration recommendations.

Recommendations for Staying Well-Hydrated Don’ts: Drink by thirst Rely solely on water For exercise lasting longer than an hour, a sports drink would be appropriate to help replace electrolytes and provide CHO to aide performance. Less than an hour of exercise– water is the best choice! Use dehydration to lose weight. Delay drinking during exercise. Once dehydrated, it is next to impossible to catch up to what your body needs- dehydration slows the speed at which fluid exits the stomach.

Recommendations for Staying Well-Hydrated: Do’s: Start exercise well-hydrated– there is no benefit to hyper- hydration. Drink during exercise When sweating, drink every 10 to 20 minutes; When sweating “lightly”, drink less often (every 20 minutes). Follow your own hydration plan to prevent dehydration Drink plenty during meals

What Does This Mean for You??? Taylor your hydration needs to YOU: Use your urine as an indicator of how hydrated you are– the clearer, the better! Make sure you are at least meeting the Adequate Intake for fluid recommendations as stated earlier. Another general guideline for fluid intake is 1 milliliter (mL) per calorie. Log fluid intake using hydration app or My Fitness Pal to see how your fluid intake stacks up to recommendations.

Your Weekly Lesson Question… What are 2 ways to ensure adequate hydration during a competition, such as the Gobbler on Saturday?? Your answer must be submitted by midnight on 11/17/15, no exceptions!

References http://www.acefitness.org/acefit/fitness-fact- article/173/healthy-hydration/ Sports Nutrition: A Practice Manual for Professionals