“Dehydration of one percent can impact performance up to twenty-five percent.”
With temps on the rise, you’re more likely to suffer from dehydration and heat-related Stress and fatigue. Stay healthy and hydrated with these simple tips.
- Calculate your everyday water needs for health. You need half an ounce to one ounce of water per pound of body weight each day. If you’re 200 pounds, that’s 100 – 200 ounces a day.
- Training day water needs for performance: PRE = 16 oz. 2 hours before | DURING = 4 – 6 gulps every 10 – 15 min | POST = 20 oz. for each pound lost.
- Do a hydration check midday. The color of your urine is a great way to gauge hydration. Make it your goal to achieve clearer urine by 3 p.m. every day.
- Did you know most fruits and vegetables contain 80% water? Eat your way to better hydration with these foods.
- Thirst can often be confused with hunger. Drink three big gulps of water with every meal or snack to ensure you’re satisfying your body’s need for water.
- Reach for an electrolyte replacement drink like non-sweetened coconut water to help replenish vitamins and minerals lost in sweat.
SYMPTOMS OF DEHYDRATION
- Fatigue
- Headache
- Nausea
- Vomiting
- Dizziness
- Weakness
- Thirst
- Irritability
- Dry Skin
- Cramping
- Dry Mouth, Nose, Or Eyes
- Dark Urine
SYMPTOMS OF HYPONATREMIA
- Fatigue
- Headache
- Nausea
- Vomiting
- Dizziness
- Weakness
- Extremity Swelling
UpRight Movement is a Force Multiplier supporting you with its Hydration Chart handout. Aid your Recovery, Health and manage Stress so you can feel better, move better, and perform better! The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see UpRight Movement’s Regeneration Guidelines.
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