1. Hydration
Why is it important?

2. Did you know… 60% of our body is water. Lungs are 90% water
Brain is 70% water
Blood is 80% water

3. ~Water allows our bodies to work~
During and post workout water:
Lubricates our joints
Maintains our blood volume
Flushes out toxins & lactic acid
Aids in repair of micro tears in muscles due to exercise
Repairs cellular damage

4. How much do we lose???
A person under normal conditions will lose between ounces per hour.
Add in heat, humidity, and high intensity and a person can lose up to 3% of their body weight per hour.

5. Dehydration, or loss of 2. 5% bodyweight, takes place very quickly
Dehydration, or loss of 2.5% bodyweight, takes place very quickly. Mild Dehydration, or loss of 1.5% bodyweight, can occur within just 30 minutes.

6. How does dehydration affect us?
---Negative impact on performance---
Studies have shown that a drop of only 2.5% of bodyweight resulted in a 45% loss in capability to perform high intensity exercise.

7. How do I stay hydrated? Old Way: 6 to 8 glasses of water a day
New Way:
active hydration with a purpose
* With the demands you are putting on your body, just drinking plain water may not be enough.*

8. What to do? Have a Game Plan:
-Hydrate before practice hours before.
-Hydrate before meets---the night before.

9. What to do?
2. Decide what to drink:
Commercial drinks like Gatorade, Powerade, or Juice are not the best options.
Why not???
Gatorade = full of simple sugars.
Powerade = full of high fructose corn syrup.
Juice = full of fructose.

10. What to do? ~Water = okay at hydrating.
~Chocolate milk = okay for a recovery drink, not for hydration.

11. What to do?
Active Hydration Drinks such as Hammer Heed, Cytomax, and Osmo are good for hydration.
Note: Osmo appears to have the highest impact.

12. *Great at keeping you hydrated*
What to do?
Water Plus:
~20 oz water
~1/8 teaspoon iodized table salt
~1/2 teaspoon sugar or honey
*Great at keeping you hydrated*

13. What to do?
~Soda = never.
~Energy drinks = never.

14. What to do? How much should I have?
-2 hours before practice: 24 ounces
-During practice: ounces per hour

15. What to do?
3. Drink
~Make sure to drink oz/kg of your body weight per hour.
~Drinking water that is ice cold helps to keep core temperature down.
~Drink before, during AND after practice.

16. STAY HYDRATED!!! 