Hydration or Dehydration?

Proper hydration is essential; water makes up 60 to 65 percent of our total body weight. When we exercise we loose water in sweat, and this water needs to be replaced. If it is not replaced dehydration will occur. Dehydration is a serious condition that can be easily spotted and prevented. Dehydration can diminish energy and impair performance.

Even a 2­ percent loss of body weight through sweat (i.e., 3 pounds for a 150­ pound person) can put you at a disadvantage.

Signs of Dehydration:

Thirst is one indicator of dehydration, but it is not an early warning sign. By the time you feel thirsty, you are already dehydrated. Other symptoms of dehydration include:

* feeling dizzy and lightheaded
* having a dry or sticky mouth
* producing less urine and darker urine

Preventing Dehydration:

1. The easiest way to avoid dehydration is to drink lots of fluids, especially on hot, dry, windy days. Water is usually the best choice.

2. Always dress appropriately for your activity. Wear loose-fitting clothes and a hat if you can, this will keep you cooler and cut down sweating.

3. Preventing dehydration starts long before the activity. The night before, and before your workout intake those fluids: 16 ounces of water before bed, 16 ounces of water in the morning, and during exercise 4-8 ounces every 15 minutes. And be sure to replace your fluid loss post exercise: 24 ounces of fluid for every pound lost!

Fitmiss Tip: If you can’t remember how much water you drank today, you haven’t had enough!