Water and Hydration
Hydration is a measurement of fluid in the body. Most of our body is made up of water.
Your body needs water every day.
Why is hydration important?
 Performance can suffer when we are poorly hydrated, especially in hot, humid
conditions or when exercise is prolonged.
 Side-effects associated with poor hydration during exercise include:
o Increased risk of heat illness
o Increased heart rate
o Decreased performance
o Decreased mental function
o Decreased ability to regulate body temperature
o Headaches and nausea
When to hydrate?
 You should drink water before, every 20 minutes during and after exercising and
competing. Especially when sweating.
 In hot climates.
 If you’re thirsty, you’re already dehydrated.
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Warning Signs of Dehydration

Thirst

Flushed skin

Premature fatigue

Increased body temperature

Faster breathing and pulse rate

Decreased exercise capacity

Dizziness

Increased weakness

Labored breathing with exercise
What to Drink
 Water
 Sports Drinks if necessary
What NOT to Drink
 Soda
 Soft Drinks
 Drinks with excess sugar
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Tips for increasing your fluid intake
 Carry a water bottle for easy access when you are at work or running errands.
 Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day
long.
 Choose water instead of sugar-sweetened beverages. This can also help with weight
management. Substituting water for one 20-ounce sugar-sweetened soda will save
you about 240 calories.
 Choose water instead of other beverages when eating out. Generally, you will save
money and reduce calories.
 Give your water flavor by adding fruit such as lime or lemon.
Resources:
http://www.naturalhydrationcouncil.org.uk/wpcontent/uploads/2012/09/NHC_glass_healthy.jpg
http://www.eatright.org/Public/content.aspx?id=7084
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