DRINK Up! (water that is)

ANiMALS it is officially the start of summer, and along with that comes summer heat. Please take the proper precaution when working out, and make sure you are hydrated properly.


What happens without water? If you do not drink enough water, you dehydrate. Dehydration can lead to a decrease in physical activity performance and may adversely affect your health.

What are the signs of dehydration?

  •  Thirst 

  •  Chills 

  •  Clammy skin 

  •  Elevated heart rate 

  •  Nausea 

  •  Headache 

  •  Dizziness 

  •  Shortness of breath 

  •  Dry mouth


What can dehydration lead to? 

  •  Heat exhaustion 

  •  Heat stroke 

  •  Muscle cramping/fatigue 

  •  Breakdown of skeletal muscle


How much water should I drink? - Remember it is important to drink water before, during, and after exercise. Exact amounts of water needed will vary from individual to individual (gender, exercise environment, type of exercise, and intensity of exercise are all factors).

  •  Before: 17-20 oz. of water at least 2 hours prior to exercise 

  •  During: 7-10 oz. of water for every 10-20 minutes of exercise 

  •  After: 16-24 oz. of water for each pound lost due to sweating.


What does water do for you? 

  •  60% of your total body weight is water 

  •  75% of your muscles is water 

  •  Assists in the regulation of internal body temperature 

  •  Protects and cushions vital organs 

  •  Aids the digestive system


How you can prevent dehydration? 

  •  Don’t wait until you are thirsty! Thirst is an early sign of dehydration and if you wait until you are thirsty, you have already begun to dehydrate. 

  •  Drink water before, during, and after exercise. 

  •  Dress for the environment.  During the warm months exercise at the coolest time of the day – early morning or late evening, and wear the lightest clothing that you can (lightweight t-shirts, shorts, low-cut socks).  During the cold months, wear several layers of clothing so that you can remove layers as you begin to sweat. 

Physical Activity Program, MHealthy. "The Importance of Water While Exercising." ©2011 The Regents of the University of Michigan, 2011. Web. 29 May 2015. .