1. hydration
LESSON #4

2. 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

3. How to tell if you are hydrated properly
Check your urine!
ation_test.pdf
Dark in color = dehydrated
Light in color = hydrated
Thirst is also an early sign of dehydration – drink before you get thirsty!!!

4. 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 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 ounces of fluid
TOTAL DAILY CONSUMPTION = BARE MINIMUM + EXERCISE WATER

5. 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

6. 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

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

8. 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