DRINK UP!

Water serves a purpose in nearly EVERY reaction within the body! Dehydration is associated with muscle cramps, and can limit performance.

The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of total fluid. These mild dehydration symptoms are often:

• Thirst
• Loss of Appetite
• Dry Skin
• Skin Flushing
• Dark Colored Urine
• Dry Mouth
• Fatique or Weakness
• Chills
• Head Rushes

If dehydration continues and total fluid loss reaches 5% the following symptoms may be experienced:

• Increased heart rate
• Increased respiration
• Decreased sweating
• Decreased urination
• Increased body temperature
• Extreme fatigue
• Muscle cramps
• Headaches
• Nausea
• Tingling of the limbs

When the body reaches 10% fluid loss emergency help is needed IMMEDIATELY! 10% fluid loss and above is often fatal! Symptoms of severe dehydration include:

• Muscle spasms
• Vomiting
• Racing pulse
• Shriveled skin
• Dim vision
• Painful urination
• Confusion
• Difficulty breathing
• Seizures
• Chest and Abdominal pain
• Unconsciousness

Hot and humid weather can dramatically increase the risk of dehydration. When training or competing in these conditions, it is important to HYDRATE! Here are some tips:

• Before Exercise
  At least four hours before a workout, drink 2-3ml/ lb of body weight of water or sports drink (a 16oz water bottle has 480ml). This helps to optimize hydration status and allows time for removal of excess as urine.


• During Exercise
  The amount and rate of fluid replacement during exercise will depend on the athlete, and the sport. For activities lasting longer than one hour, it is recommended that fluids containing 6-8% carbohydrate, along with electrolytes (sodium and potassium) be consumed to sustain exercise performance.
• After Exercise
  Depending on sport and condition, sweat rates can be as much as 2.4 L per hour (that’s 5lb per hour)! To find your own sweat rate, weigh yourself before and after a workout (in same clothing, minimal clothing). Any difference can be attributed to fluid lost. For each pound of weight lost, consume 16-24oz of fluid. Given time, consuming regular meals and beverages