Hydration
The Basics
Aim to drink at least 1/2 your bodyweight in ounces daily (example 180 lbs = 90 ounces = about 2.5 Liters)
At rise, start each morning with 1-2 cups (8-16 ounces) of water
Drink 1-2 cups water with meals
Sip continuously throughout the day vs chugging at one time
4 cups (8 ounces each) = 32 ounces = 1 quart = ~ 1 Liter
4 cups (8 ounces each)
1 Quart
1 Liter
Monitoring Hydration Status
Symptoms of mild-to-moderate dehydration include:
Thirst
Headache, dizziness, or light-headedness
Dark yellow urine
Dry or sticky mouth
Decreased urine output
Sleepiness or fatigue
Constipation
Dry skin
Symptoms of severe dehydration include:
Extreme thirst
Irritability or confusion
Unconsciousness or delirium
Very dark yellow or amber-colored urine
Rapid breathing
Rapid heartbeat
Lethargy
Rehydration Strategies
Hydration and rehydration are best achieved with a combination of food and water
Use hydration solutions (contain electrolytes and most also contain sugars) ONLY as necessary
Electrolyte mixes include: Drip Drop, Pedialyte, Liquid I.V., LMNT, Nuun, Skratch, etc.
Sports drinks include: Gatorade, Powerade, etc.
Every process in your body requires water. Drink adequate fluids, primarily water, to maintain optimal health and performance!