(3 paragraphs - 5 sentences each)
You're at home watching "CSI" when you hear a
faint scratching at the door. Upon opening it, you see
a small dog looking up at you. You examine the
dog's collar and see a phone number and the message
"If you find this cat, call this number immediately."
(Yes, that's right, cat.) Against your better judgment,
you call the number. Two hours later you find
yourself in a basement with two dead bodies on the
floor. What happened?
Dehydration - Hydration
1. Define and discuss the terms dehydration and hydration.
2. The student will identify the causes of dehydration.
3. The student will identify the signs and symptoms of dehydration.
4. The student will understand how dehydration effects sport performance.
5. The student will identify the signs of proper hydration.
6. The students will identify the benefits of proper hydration.
7. The students will discuss the proper methods of hydration
8. The students will discuss and learn the proper hydration requirements.
9. The students will calculate their own water requirements.
SOLs : 9.1, 9.1b, 9.1d, 9.1e, 9.1f, 9.1g, 9.1h: 9.2, 9.2a, 9.2c, 9.4, 9.4a , 9.4b
Dehydration - Hydration
ARE YOU Thirsty?
If you are Thirsty - you are already Dehydrated?
1. Dehydration occurs when you lose more fluid
than you take in.
2. And your body doesn't have enough water
and other fluids to carry out its normal
If you don't replenish lost fluids, you may suffer
Causes of Dehydration
Intense diarrhea, vomiting, fever or excessive
Inadequate intake of water during hot weather
or exercise also may cause dehydration.
Young children, older adults and people with
chronic illnesses are most at risk.
Signs/Symptom of Mild to Moderate
Dry, sticky mouth
Sleepiness or tiredness — children are likely to be less
active than usual
Decreased urine (dark color) output — fewer than six wet
diapers a day for infants and eight hours or more without
urination for older children and teens
Few or no tears when crying
Dizziness or lightheadedness
•Water is essential to human life: It forms the basis for all body fluids,
including blood and digestive juices;
•It aids in the transportation and absorption of nutrients; and it helps eliminate
•If you're an average adult, every day you lose more than 10 cups (close to
2.5 liters) of water simply by sweating, breathing and eliminating waste.
•You also lose electrolytes — minerals such as sodium, potassium and
calcium that maintain the balance of fluids in your body.
•Normally, you can replenish what you've lost through the foods and liquids
you consume, even when you're active.
Performance Loss Due to Dehydration
What Does Water Do for You?
Exercise and Hydration
In general, it's best to start hydrating the day before moderate
to strenuous exercise.
Producing lots of clear, dilute urine is a good indication that
you're well hydrated.
Two hours before an endurance event such as a marathon or
half-marathon, drink 2 cups of water.
One to 2 cups of water is usually adequate before shorter
bouts of exercise.
During the activity, replenish fluids at regular intervals, and
continue drinking water or other fluids after you're finished.
There's no need to try to super-hydrate pre-exercise;
your body can absorb just so much fluid. If you
over-drink, you then may have to (inconveniently)
urinate during exercise; the kidneys can only make
about one quart or 32 ounces of urine per hour.
A wise tactic is to tank-up two or more hours pre-
exercise; this allows time for your kidneys to process
and eliminate the excess. Then drink again five to 15
Calculating Your H2O Intake
At the International Sports Medicine Institute, we have a
formula for daily water intake: 1/2 ounce per pound of body
weight if you're not active (that's ten eight-ounce glasses if
you weigh 160 pounds), and 2/3 ounce per pound if you're
athletic (13 to 14 glasses a day, at the same weight).
Your intake should be spread throughout the day and
evening. You may wonder: If I drink this much, won't I
constantly be running to the bathroom? Yes. But after a few
weeks, your bladder tends to adjust and you urinate less
frequently but in larger amounts.
Daily Water Requirements
Drink 50-75% of your body weight in ounces.
Sedentary people: 50%; Moderate: 62% Active people: 75%
Example Calculation: 150lb person (150 x .75 = 112.5 .oz plus ?)
Pounds of body weight Water requirement from above (75% of body weight for an active person)
Add for dryness of climate + 16 oz
Add for caffeinated beverages + 8 oz
Add for strenuous exercise + 16 oz
150 lb. Person 112.5 oz.
Total per day 144.5 oz.
Divide by the number of hours you're awake to find your hourly water requirement:
144.5 ÷ 16 =9 oz.
Therefore, a 150-pound active person who works out should drink 9 oz. of water for each