Water Plus Your Workout

O WATER + YOUR WORKOUT YOUR BODY AND H20 The human body is 60% water n Blood - 92% Brain - 75% Muscles - 75% Bones - 22% Humans can live up to 1 week without water You can last 4 times longer without food! Sweating Daily water loss occurs through: A Breathing Urinating Replenishing water Ở Men: 13 cups of liquid per day Q Women: 9 cups of liquid per day Everyone: Add 1.5-2.5 cups for workouts under 1 hour DEHYDRATION DURING EXERCISE Dehydration MILD MODERATE SEVERE 1-2% 3-4% 5-6% bodyweight loss bodyweight loss bodyweight loss What's lost during 1 hour of exercise? -0.8–1.4 liters of water 2% of bodyweight Mild dehydration causes 10-0% Less than 50% of lost water is typically replaced during a workout decrease in performance HOW TO HYDRATE 15+ minutes before workout Every 15-20 minutes during workout Drink 8-16 fluid ounces of water Drink 4-8 fluid ounces of water During intense workouts over 60 minutes After workout Hydrate with sports drink containing: 1.00. 13-19 grams of carbohydrates Drink 24 ounces of water for every pound lost 80–110 milligrams of sodium Sources: Infographic Provided by: http://www.waterinfo.org/resources/water-facts http://www.pponline.co.uk/encyc/dehydration-in-sport-why-it-is-vi tal-an-athlete-maintains-hydration-levels-during-exercise-316 http://en.wikipedia.org/wiki/Dehydration http://www.active.com/triathlon/Articles/Cracking-the-Code-on-S weat-Rates http://www.mensfitness.com/nutrition/what-to-drink/sports-drink S-VS-water http://www.sparkpeople.com/resource/fitness_articles.asp?id=101 http://www.mayoclinic.com/health/water/NU00283 MINUTES TO FITNESS www.sarasotafitnessprograms.com