Purple
The importance to staying hydrated
What is:
-heart health
-efficient muscle function
-regulation of body temperature
-digestion
-improved physical performance
-cognition
-weight management
-transport of nutrients
-skin health
-lubricate and cushion joints
Signs of dehydration
What is:
-feeling thirsty
-dizziness
-flushed skin
-faster pulse and breathing rate
-fatigue
-swollen feet
-headaches
-in severe cases, heat stroke?
Drink fluids slowly -- drinking too fast can stimulate urination, resulting in less hydration.
Factors that influence how much water a person needs
What is:
- climate
-clothing worn
-exercise intensity and duration
-medical conditions like diabetes or heart disease
-medications
-individual differences in sweating
How can you monitor your hydration level?
By paying attention to the color of your urine is a simple way to monitor hydration. Pale and clear urine indicates good hydration, while dark urine suggests dehydration. The darker your urine, the less hydrated you are. Drink enough fluids to keep your urine a lighter color. If your urine is clear or pale, chances are you are well hydrated.
The best fluid to drink for hydration?
What is water is the best choice for most people to stay hydrated? While some sports drinks can be useful for those engaging in vigorous exercise in hot weather, they often contain added sugars and calories.
Amount of water you should drink to replenish fluid lost through sweating
What is 8-12oz every 15 minutes of activity in the heat or physical activity?
Who needs to pay attention to hydration beyond just athletes?
What is everyone?
-those sitting in the sun on hot days
-individuals with heart conditions
-people over age 50
-those who are overweight or obese
-travelers
How many oz of water should you drink per day?
Your weight is one variable that changes the amount of water you should be drinking. To help you establish a baseline, you can use the following rule-of-thumb. Take half your body weight, and drink that amount in ounces of water.
How much water people typically get from food
What is the average person gets about 20% of their water for the day from food?
An apple is 65% water. Bananas are 70% water. Broccoli is about 90% water. Even foods that you might not think of as moist -- a slice of white bread (40% water), ground beef (53%), American cheese (28%)
Exercise in hot, humid conditions can make you dehydrated in what amount of time?
What is 30 minutes?
It doesn't take long to get dehydrated -- especially in hot, humid weather. So don’t exercise hard outdoors, when it’s too hot and humid. Take longer breaks, shorten the workout or intensity level, and dress appropriately.
Which of the following drinks is the most dehydrating, alcohol, coffee, or sugary soda?
What are alcoholic beverages have the most dehydrating effect? Coffee and other caffeinated drinks make you urinate more, but overall, they're hydrating because of their water content. Juices, sodas, and other sweet drinks are hydrating, but contain sugars. Water is usually a better choice for hydration because it doesn’t have extra calories.
Amount of fluid you need to stay properly hydrated depends on these 3 factors
What is age, health, weather?
Amount of water the average adult loses every day naturally
What is 10 or more cups of water every day just living: breathing, sweating, urinating, etc.?
You should avoid drinks and snacks with sodium when you're trying to re hydrate. True or False?
What is false.
Sodium is something your body needs when you're trying to rehydrate, either during or after exercise. That’s why sports drinks are often rich in sodium -- one of the “electrolytes” your body loses during exercise. Drinks and snacks with sodium also can trigger thirst and help you retain fluids. But too much salt can raise your blood pressure and worsen heart conditions in some people.
Common side effects of energy drinks
-Dehydration (not enough water in your body)
-Heart complications (such as irregular heartbeat and heart failure)
-Anxiety (feeling nervous and jittery)
-Insomnia (unable to sleep)
Percentage of your body weight that is water
What is the human body is mostly water: up to 60%, on average (and depending on how well hydrated you are)? Water makes up about 73% of the brain and heart, 79% of muscles, 64% of the skin and 31% of bones.
One of the first warning signs of dehydration
What is feeling thirsty?
How can you add flavor to water without adding sugar?
What is with fruit for a tasty alternative?
How does hydration affect skin health?
Adequate hydration helps maintain skin elasticity and moisture, contributing to a healthy complexion and potentially reducing the risk of dryness and wrinkles.
How can staying hydrated aid in weight loss?
Drinking water before meals can help reduce calorie intake by promoting a feeling of fullness, potentially aiding in weight loss efforts.
Hydration considerations for older adults
What is older adults may have reduced thirst sensation and kidney function, making them more susceptible to dehydration?
Therefore, they should pay extra attention to staying hydrated.
How does dehydration affect cognitive function?
Dehydration can impair cognitive function, leading to difficulties in concentration, memory, and mood.
The role electrolytes play in hydration
What is electrolytes such as sodium, potassium, and magnesium help regulate fluid balance in the body and are important for hydration and muscle function?
Other sources of hydration besides water
What are beverages like herbal tea, milk, and fruit juices, as well as water-rich foods like fruits and vegetables?
Signs you are becoming dehydrated
-Extreme thirst
-Less frequent urination
-Dark-colored urine
-Fatigue
-Dizziness
-Confusion
-Headache