1. “Water, Water Everywhere”

2. Euhydration – state of normal body water content 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. 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. Hypohydration – state of decreased water content in the body caused by dehydration.

3. Water is the medium for metabolic activity. Even slight dehydration, say 1%, can contribute to a 5% decline in metabolic efficiency. Even slight dehydration, say 1%, can contribute to a 5% decline in metabolic efficiency.

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

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

6. Don’t wait until you’re thirsty to start drinking!

7. 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.

8. Do a “pee peek” It is best to sip fluids throughout the day until urine flows clear to pale yellow.

9. Daily fluid needs vary depending on your body composition and total weight. Body weight (lbs) / 2 = Daily fluid needs in ounces

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

11. 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.

12. 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.

13. 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.

14. Don’t neglect electrolytes, particularly sodium, calcium, potassium and magnesium, when exercising longer than one hour. 45 minutes if really hot. 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.

15. 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.

16. 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.

17. 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.

18. Severe Dehydration DeathDeafness 11-20% Body Weight Loss Kidney FailureDelirium Dim VisionHeat Stroke Moderate Dehydration Mental ConfusionHeadaches 6-10% Body Weight Loss Inability to walk and TalkDizziness Breathing Difficulty Mild Dehydration Reduced ConcentrationNo Appetite 1-5% Body Weight Loss FatigueThirst

19. SIGNS OF DEHYDRATION DROP IN BODY WEIGHT DROP IN BODY WEIGHT DARKLY COLORED URINE DARKLY COLORED URINE DRY MOUTH DRY MOUTH THIRST THIRST IRRITABILITY OR APATHY IRRITABILITY OR APATHY HEADACHE HEADACHE DIZZINESS DIZZINESS CHILLS CHILLS NAUSEA NAUSEA

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

21. "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 cold water 1 cup unsweetened apple or orange juice* 1 cup unsweetened apple or orange juice* 1 tsp. sugar or honey 1 tsp. sugar or honey 1 pinch of salt 1 pinch of salt *one cup of apple or orange juice has about 26 to 30 grams of carbs. Keep in mind not all fruit juices contain the same amount, so read the labels when you want to try another juice. Keep the total carb level at about 14 to 19 grams per 8 ounces of drink.