a GuiDe to hyDration Hands-free hydration systems since 1989 2 > content Our Story 03 Perform at Your Peak 04 - 07 Athlete Studies Show 08 - 11 Fatigue 12 - 15 Hungry 16 - 19 Cold Weather 20 - 23 Altitude 24 - 28 Hydrated skin 28 - 32 Thirsty 32 - 35 3 our story CamelBak: 20 years ago, a bicyclist and emergency medical technician in the hot Texas desert decided there had to be a better way to hydrate. He rigged an infusion bag with water and slipped it into a tube sock. Yes, a tube sock. Then he stuffed the contraption onto the back of his bike jersey, threw a thin hose over his shoulder and clamped it with a safety pin. Hands-free hydration was born—and in the decades since, CamelBak has never stopped reinventing the way people hydrate and perform. Delivering better hydration from packs to bottles to water purification — however you hydrate, We’ve Got your Bak. INtegrated know H2OW A small guide to hydration INtegrated know H2OW 7 Water is the most abundant (and overlooked) element in the body. In fact, experts rank water second only to oxygen as essential for life and say most of us aren’t getting enough water. Whether you‘re just starting an exercise plan or you‘re a highlytrained athlete, hydration directly impacts your performance, both physically and cognitively. Athletes perform better and with greater endurance while their heart rate is lower. Dehydration causes an increase in your heart rate because it reduces the amount of fluid circulating in your bloodstream and bathing your body‘s cells. Less circulating fluid makes your heart work harder to pump oxygen and nutrients to muscles and skin. In the heat this becomes more challenging for your body and worse for your overall health and performance. For peak performance, never run on empty. Hydrate before, during and after activity. INtegrated know H2OW A small guide to hydration 10 According to the American College of Sports Medicine, athletic performance is significantly affected when a person is dehydrated by more than 2% of their body weight. (That means a drop of just 46 ounces of water in a 150-pound athlete/1.3L in a 68-kilo athlete.) Water regulates your body temperature and keeps you from overheating. As you exercise, your muscles 11 generate heat. The body dissipates this heat through sweat, and as the sweat evaporates, it cools the tissues beneath. Since sweat is made up of about 95% water, you need to hydrate in order to sweat normally. Stay cool and go further by staying properly hydrated. INtegrated know H2OW A small guide to hydration 14 Feeling tired is often a sign of dehydration. the loss of fluid in the body forces your heart to work harder to circulate oxygen and nutrients, which means that your brain isn’t getting what it needs to stay alert and perform optimally. Without adequate hydration, you are also more likely to feel muscle soreness and be less motivated to push forward in any aspect—physically or cognitively. So the next time you feel sluggish, grab your water bottle and take a short walk to wake up and get motivated! INtegrated know H2OW A small guide to hydration 18 The next time you’re craving a mid-afternoon snack, try a water break instead. Often that feeling of hunger is actually our body’s way of asking for water. For those looking to lose weight, water is a great tool because it has zero calories and helps alleviate the munchies. If you’re a regular soda or beer drinker, switching to water can be one of the easiest ways to lose weight fast. A 12-ounce can of soda contains about 10 teaspoons of sugar, to motivate yourself to drink more water, try using a filter bottle like CamelBak Groove® to improve the taste, or add a slice of lemon or lime to your non-filter bottle. Carbonated water can be an extra-refreshing treat for your body too. INtegrated know H2OW A small guide to hydration 22 In colder temperatures, we are less motivated to stay hydrated. Our bodies focus on staying warm, so we feel cold more than we feel thirst. But staying hydrated is just as important in low temperatures, for two key reasons. One is that we use more energy to cope with wet or snowy surfaces and the heavier clothing that’s essential to cold weather. The other is that our blood vessels get smaller in cold temperatures, which reduces blood flow to our extremities. Hydration can help get blood flowing more efficiently, delivering warmth and energy to push ahead in cold weather. Bundle up and stay hydrated! INtegrated know H2ow INtegrated know H2OW A small guide to hydration 26 At higher altitudes, you exhale and perspire much more than at sea level. Over the course of a day, that can add up to significant dehydration. The air pressure at altitude is lower, and often so is the humidity. That means that evaporation of fluid happens more quickly, so you need to drink more to give your skin and lungs the water they need to function properly. If you are hiking at altitude, plan to bring twice as much water as you would bring on the same hike at sea level. If you are planning a long trek, pack a water purifier like CamelBak All Clear™ so that you can have safe drinking water from local streams or rivers. 30 Water just might be the fountain of youth! When your body becomes dehydrated, it pulls water away from your skin to more essential parts of your body like your blood and muscles. Hydrating your skin from the inside out can be the most effective defense against fine lines and wrinkles. Try adding hydration to your morning routine—keep a water bottle near your daily moisturizer as a reminder! A small guide to hydration INtegrated know H2OW A small guide to hydration 34 By the time you’ve read this far, you’ve realized just how passionate we are about hydration. We know that staying hydrated makes us healthier, and choosing re-usable bottles makes our planet healthier. We invite you to join us in a life of healthy hydration! Camelbak® - 2000 South McDowell Blvd. Suite 200, Petaluma, CA 94954 USA: 1.800.767.8725 / 1.707.792.9700 FAX 1.707.665.9231 INTL: +39.0424.37458 - www.camelbak.com
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