Stay Hydrated

Hydration

Water is the most essential nutrient, however not oftentimes seen as one.

• 45-75% of your weight

• 70-75% of muscle

• 10-40% of fat

Transport other nutrients regulate body temperature, lubricates joints and internal organs, provides structure to cells and tissues, preserves cardiovascular function

Water Balance

INPUT ----> OUTPUT

Output

Insensible water loss includes:

• Environmental factors (wind, sun, humidity), activity level, body composition, physical fitness

• Can account for 450 ml/day to 3L/ hour of lost fluids

Dehydration

• Loss of 1-2% body weight your thirst sensation kicks in.

• Kidneys play a role of internal regulation they hold on to water when dehydrated and release excess water when overly hydrated.

Input

The fluid intake consists of:

• Anything you can drink!

• Water in its purest form is ideal

• Coffee, yes I said it, coffee is ok. I just wouldn't want to see you on 5 cups of coffee

• Alcohol is a fluid and technically is hydration. Creates short term fluid loss, but has no effect on dehydration over a day’s time.

Hyperhydration & Hyponatremia

• Overconsumption of fluids (water intoxication)

• Symptoms are what you would see with a hangover (Fatigue, lethargy, disorientation, headache, nausea, vomiting), and present similar to dehydration

Regulation

• Kidneys in healthy people do it through urine secretion

• Thirst stimulation

• If you haven’t peed in a long time, you are probably dehydrated

• Urine color

Intake

Adults 19+

• Males total (3700 ml/16 cups) from fluids (3000 ml/13 cups)

• Females total (2700 ml/11 cups) from fluids (2200 ml/9 cups)

Fluids

• I highly recommend increasing fluid intake before activity, replenishing throughout, and rehydrating after with water and carbohydrate and electrolyte-fortified fluids.

Foods

• Vegetables

• Fruits

• Lean proteins

Alcohol

Affects everyone differently based on age, gender, and weight, for this purpose, 1 drink is 1.5 oz of liquor, 12 oz of Beer, and 5 oz of wine.

Impairment Levels

• Euphoria Stage (.02- .04) Loss of coordination, mildly relaxed, maybe lightheaded

• Excitement Stage (.05- .07) Mood can move up and down, vision is affected, more talkative, difficulty judging distances

• Impairment Stage (.08-.10) Increase in confidence, balance is off, inhibition, can’t track moving objects

• Confusion Stage (.11-.14) Compounding off all the other symptoms, Headache, poor decision making, poor coordination, reaction time impaired, slurring of speech, blurred vision