Bell Ringer (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 Objectives: • Define and discuss the terms dehydration and hydration. • The student will identify the causes of dehydration. • The student will identify the signs and symptoms of dehydration. • The student will understand how dehydration effects sport performance. • The student will identify the signs of proper hydration. • The students will identify the benefits of proper hydration. • The students will discuss the proper methods of hydration • The students will discuss and learn the proper hydration requirements. • 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
ARE YOU Thirsty? If you are Thirsty - you are already Dehydrated?
Dehydration Defined • Dehydration occurs when you lose more fluid than you take in. • And your body doesn't have enough water and other fluids to carry out its normal functions. • If you don't replenish lost fluids, you may suffer serious consequences.
Causes of Dehydration • Intense diarrhea, vomiting, fever or excessive sweating. • 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 Dehydration • Dry, sticky mouth • Sleepiness or tiredness — children are likely to be less active than usual • Thirst • 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 • Muscle weakness • Headache • Dizziness or lightheadedness
Dehydration Prevention • 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 waste. • 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.
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.
Hydration Requirements • 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 minutes pre-exercise.
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 hour awake.