Proper Hydration

Fluid Facts

-Water (in saliva and the stomach) helps digest food.
-Body fluids help to lubricate the joints and cushion organs.
-Blood transports nutrients and oxygen to muscles.
-Blood carries carbon dioxide, lactic acid, and other waste products away.
-Water helps excrete waste products from your body.
-Water transports heat from the muscles to the skin.
-Sweat cools the body.
-Water helps to moisten and warm cold air before it hits the lungs.
-Body fluids help to maintain skin temperature in cold weather.

Thirsty and dying for a drink?
You've waited too long. Thirst is your body's signal that it's already dehydrated. It is not proportionate to what your body needs. In fact, the body may suppress thirst during exercise.

A Quart Low
Your body loses about 2.5 to 3 quarts (1 quart = 4 cups) of water each day through normal perspiration and excretion. Factor in warm weather, humidity and exercise and you may lose 1 to 2 quarts of water each hour. One pint (2 cups/16 ounces) of fluid loss equals one pound on the scale. Dehydration occurs at a fluid loss of just 1 percent of body weight. This is enough to increase body temperature and impair performance as well as body functions. As dehydration continues, cramps (especially leg) develop, heart rate is elevated and blood volume and cardiac output decrease. Severe consequences include heat exhaustion, hallucinations, circulatory collapse and death at a fluid loss of 9 to 12 percent of body weight.

Early Signs of Dehydration
Fatigue, loss of appetite, flushed skin, heat intolerance, lightheadedness, dark urine with a strong odor.

Severe Signs of Dehydration
Difficulty swallowing, stumbling and clumsiness, numb or shriveled skin, delirium, sunken eyes and dim vision, painful urination, muscle spasms.

How Much Water?
This depends on your body size, how much you sweat, how active you are and what you eat and drink. Generally the 8 to 10 cup guideline is a good start, but remember fruits and vegetables are high in water. Caffeinated (coffee, tea, soft drinks) and alcoholic beverages, however, actually cause water loss. Not only do they not count toward your water intake, but additional water must be consumed to compensate for their effects. Try weighing yourself before and after exercise to see how much weight you lose. Then drink (before/during exercise) 16 ounces of water per pound lost. Monitor the volume and color of your urine to ensure you're getting enough fluid.


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