Reasons to stay hydrated

A well hydrated body is able to regulate body heat more effectively. Decreased chance of heat

related illness.

Even slight dehydration can impair performance.

Dehydration makes you more susceptible to muscle pulls, tears, and strains.

Dehydration decreases blood volume and increases thickness causing increased heart rate

(making the body work harder to perform the same work).

Dehydration causes increased core temperature. The higher your core temperature rises, the

more blood is sent to the skin for cooling, and less is available for muscle function thus impairing

performance.

Your body will always sacrifice muscle function for temperature regulation.

How much?

Drink enough so that your urine is clear.

Drink enough so that you get up once at night to urinate.

Before Exercise

17-20 oz. 2-3 hours before exercise

8-10 oz. 10-20 min. before exercise

During Exercise

8-10 oz. every 20 min. during exercise

After Exercise

20 oz. for every pound of body weight lost during exercise