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Importance of Hydration and Urine Coloration

Importance of Hydration and Urine Coloration. Alan Ford Dr. Barton-Weston March, 28 th 2011 Principals of Human Fitness. Video Introduction. http:// www.youtube.com/watch?v=o5kMZR-LkKQ http:// www.youtube.com/watch?v=mve0mVu5y5A. Hydration.

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Importance of Hydration and Urine Coloration

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  1. Importance of Hydration and Urine Coloration Alan Ford Dr. Barton-Weston March, 28th 2011 Principals of Human Fitness

  2. Video Introduction • http://www.youtube.com/watch?v=o5kMZR-LkKQ • http://www.youtube.com/watch?v=mve0mVu5y5A

  3. Hydration • The level of water and electrolytes available for your body to sustain a particular level of performance. • This is lost by sweating during intense activity.

  4. Dehydration • Insufficient water intake leads to dehydration

  5. Facts • A human can survive 4x longer without food than water. • Most of the body is filled with H2O • Muscular tissue is approximately 75% water

  6. Water Consumption • Average adults need to consume 2-2.5 L of water a day • Endurance athletes need to consume 11-15 L of water a day.

  7. Fluid loss as a percent of body wt: • 1% Elevation of core body temp. • 3% Impaired performance • 5% Cardiovascular strain • 7% Decrease ability to regulate heat • 10+% Heat Stroke, unconsciousness

  8. Fluid Loss (continued) • 2-6 % loss of fluid body weight is common • A 200 lb. football player can loose up to 10 pounds in one practice.

  9. Electrolytes • Through sweating, athletes also lose • electrolytes • Electrolytes are salts (ions) which are needed • to maintain the body body’s normal electrical • s function: • – Potassium - Chloride • – Sodium - Magnesium

  10. Replenishing electrolytes • These electrolytes can be replenished by ingesting carbohydrates or electrolyte dense substances • food or sport drinks

  11. Facts about Drinks • Thirst is an indicator of need • Athletes will ingest more fluid if the drink tastes better • The body will better utilize a drink the faster it empties the stomach • Larger or colder volumes of fluid empty the stomach quicker and are more readily absorbed by the small intestine

  12. Problems with Dehydration • – Body’s excessive loss of water and electrolytes • – Effects performance and thermoregulation • – Can be a direct cause of illness & injury • – Can be an indirect cause due to decreased performance

  13. Urine Coloration Signs and Symptoms

  14. Yellow Urine • Dark yellow, strong smelling urine • Decreased urination frequency • Rapid resting Heart Rate • Muscle soreness & cramping • Thirst (too late) • Headache & discomfort • Lethargy & chill

  15. Red Urine Coloration • Severe Cramping • Heat Disorders • Altered Kidney Function • Unconsciousness • Death

  16. Clear Urine Coloration • This is the most desired urine coloration. • You are hydrated and will be able to perform at your peak physical ability.

  17. Quiz • How many L should the average person drink a day? • What percent of dehydration can cause unconsciousness and death? • True or False you can become dehydrated from drinking only water.

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