Water, Water Everywhere

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Water, Water Everywhere
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• Euhydration state of normal body water content
• Hyperhydration state of increased water content
  in the body. The practice of increasing the body
  water stores by fluid consumption.
• Hypohydration state of decreased water content
  in the body caused by dehydration.

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Water is the medium for metabolic activity.

• Even slight dehydration, say 1, can contribute
  to a 5 decline in metabolic efficiency.

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Water is a lubricant for our muscles and joints.

• Noticeable aches/pains/cramps can occur from the
  slightest bit of dehydration and become
  debilitating as dehydration becomes more severe.

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Water helps cool the body.

• Water can be compared to the coolant in our cars.
  When the coolant runs low, our cars overheat,
  summer or winter.

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Dont wait until youre thirsty to start drinking!
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• One of the biggest mistakes endurance athletes
  make is waiting until they are thirsty to start
  drinking, which generally signals a 3 level of
  dehydration.

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Do a pee peek It is best to sip fluids
throughout the day until urine flows clear to
pale yellow.
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• Daily fluid needs vary depending on your body
  composition and total weight.
• Body weight (lbs) / 2
• Daily fluid needs in ounces

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• Fluids will be absorbed more efficiently if taken
  incrementally, aim at consuming ½ to 1 cup per
  waking, non-exercising hour during the day.

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• DRINK BEFORE.
• You'll have more of a flow of water into your
  small intestine, where it is absorbed into the
  bloodstream, if you have fluid in your stomach
  before you start exercising. The American College
  of Sports Medicine advises that all exercisers
  swallow at least 16 ounces of water an hour
  before exercising.

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• DRINK DURING.
• Throughout a workout, you should continue to
  drink every 15 minutes, regardless of whether you
  feel thirsty. Remember, your thirst lags behind
  your bodies needs. Set your watch so that it
  pings every quarter hour to remind you. Ideally,
  by the end of each hour you will have finished
  off at least one full 16-ounce water bottle.

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DRINK WHAT YOU NEED

• If your workout lasts under an hour, water is all
  you
• need.
• For workouts lasting one to three hours, a drink
  with 6 to 8 percent carbohydrate (14 to 19 grams
  per 8 ounces) will help you maintain your blood
  sugar level so you'll last longer.
• For workouts longer than three hours, a 6 to
• 8 percent carb drink with at least 220 mg of salt
  will replace the fluid, energy and salt you're
  losing.

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Electrolyte a medical/scientific term for
salts. Your body fluids, blood, plasma,
interstitial fluids, are like seawater and have a
high concentration of sodium chloride.

• Dont neglect electrolytes, particularly sodium,
  calcium, potassium and magnesium, when exercising
  longer than one hour. 45 minutes if really hot.

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MAKE IT TASTY

• If you like what's in your water bottle, chances
  are you'll drink more of it. A good taste helps
  and oddly enough, so will salt. Some salt in the
  drink not only helps your body maintain a healthy
  fluid balance but stimulates thirst as well.
  Since thirst lags behind your actual need for
  water, a slightly salty beverage will help you
  stay hydrated.

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CHECK YOUR WEIGHT

• Weigh yourself before and after each workout.
• Before urinate, then weigh yourself.
• After urinate, and weigh again. Replace fluid
  loss by 16 oz. per pound of weight lost.
• The difference is sweat loss. If you lose more
  than 2 of body weight, you are not drinking
  enough during workout. If you gain weight, you
  may be drinking too much.

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CAN YOU DRINK TOO MUCH WATER?

• Hyponatremia
• low blood sodium as a result of drinking too much
  plain water.
• A quart and a half per hour for several hours.

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SIGNS OF DEHYDRATION

• DROP IN BODY WEIGHT
• DARKLY COLORED URINE
• DRY MOUTH
• THIRST
• IRRITABILITY OR APATHY
• HEADACHE
• DIZZINESS
• CHILLS
• NAUSEA

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WINTER WONDERLAND?

• Cooling effect of air and rain can mask our sense
  of fluid loss.
• Risk is compounded from layers of excessive
  clothing increasing fluid loss.

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• "Water, Water Everywhere!
• Water used to come in one flavor, plain. Now,
  grocery stores and health-food
• shops are filled with "specialty" waters. In
  general, it is best to view these
• products health claims with a degree of
  skepticism. But if it gets you drinking
• more than you otherwise might have, terrific.
  Just be sure you are not paying
• for a bunch of artificial flavors, sweeteners,
  colors and chemicals.
• YOUR OWN SPORTS DRINK.
• 1 cup cold water
• 1 cup unsweetened apple or orange juice
• 1 tsp. sugar or honey
• 1 pinch of salt
• one cup of apple or orange juice has about 26 to
  30 grams of carbs. Keep in