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Hydration 101

Hydration 101

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Hydration 101. Why is Hydration important?. Hydration is important for your overall health 75% of your body is made up of water Water helps your body: regulate temperature transport oxygen to cells remove waste protect your joints and organs. Dehydration. - PowerPoint PPT Presentation

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Page 1: Hydration 101

Hydration 101

Page 2: Hydration 101

Why is Hydration important?

• Hydration is important for your overall health

• 75% of your body is made up of water

• Water helps your body:– regulate temperature– transport oxygen to cells– remove waste– protect your joints and

organs

Page 3: Hydration 101

Dehydration

• An estimated 75% of Americans are chronically dehydrated

• Dehydration most often occurs when you do not drink enough water nor regularly enough

• On a day-to-day basis, most people won’t realize they are dehydrated until they start to feel the symptoms and by this time, the damage of dehydration has already set in

Page 4: Hydration 101

Signs of Dehydration• During the work day:

– negatively affects mood– causes fatigue– increases tension– generates anxiety

• During activity:– cramps– headaches– dizziness– nausea– rapid heart rate– decreased performance level

Page 5: Hydration 101

How do you hydrate?

• Hydrate continuously at the right levels all day

• Men: Body weight x.35– 200 lb man = 70 daily ounces

fluid• Women: Body weight x.31

– 150 lb woman = 46.5 daily ounces fluid

• Drink 8 – 16 oz 1 – 2 hours before & after

Page 6: Hydration 101

How do you hydrate?• During training

– carry, wear, stash, – fountains

• During the race– water-stop

• 3 – 6 oz every 15 – 20 min• 60 min or less = water• 60 min or more = electrolyte replacement

Page 7: Hydration 101

How do I figure out my personal hydration needs?

• Proper hydration is not an exact science, get to know your body

• Heat, distance, altitude, intensity level can affect your hydration needs

• Learn your sweat rate – weigh yourself before and after your workout

Page 8: Hydration 101

Electrolyte Replacement

• Sodium, potassium, magnesium

• Nuun (“noon”)– Electrolyte enhanced drink

tabs – 16 oz: No sugar, 8 calories

• Gatorade– 12 oz: 21 g sugar, 80

calories

Page 9: Hydration 101