Don’t Forget The Water

Dangers of dehydration

% Dehydration Pounds lost for 150 lb person Effect
________________________________________________________________________

1 1.5 Increased body
temperature
3 4.5 Impaired
performance
5 7.5 Heat cramps, chills
nausea, clammy skin
rapid pulse, 20-30%
decrease in
endurance capacity
6-10 9-15 Gastrointestinal
problems, heat
exhaustion, dizziness
headache, fatigue,
>10 >15 Heat stroke,
hallucinations,
no sweat or
urine, swollen
tongue, high body
temperature,
unsteady walk

By weighing yourself before and after exercise, you can determine how much sweat you lost and the extent to which you dehydrated yourself. Your goal should be to match fluid intake with fluid losses to prevent dehydration

An easy way to figure out how much to drink is take your body weight divide it in half, convert it to ounces. That is how much a sedentary person needs. Add 8 0z. for every 15 minutes of exercise you do.

Example: 130lb person should drink 65oz. Of water plus another 24 oz. If she ran for an hour.

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