1. Hydration 101

2. 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

3. 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

4. Signs of Dehydration During the work day: During activity:
negatively affects mood
causes fatigue
increases tension
generates anxiety
During activity:
cramps
headaches
dizziness
nausea
rapid heart rate
decreased performance level

5. 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

6. How do you hydrate? During training During the race
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

7. 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

8. 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