Hydration

Human’s are 45-70% water.

Muscle tissue is 75% water.

A human can survive 4x longer without food than without water.

Fluid loss as a % of bodyweight:

1% Elevation of core body temperature, impaired performance

3% Significantly impaired performance

5% Cardiovascular Strain

7% Decreased ability to regulate heat

10% Heat Stroke, unconsciousness

During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.

Cold water is best. The body will better utilize water 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.

Dehydration:

Dark yellow, strong smelling urine

Decreased urination frequency

Rapid resting heart rate

Muscle soreness and cramping

Thirst (too late)

Headache and discomfort

Lethargy and chills

*Information from this article was taken from a slide show on hydration by Victor Leberi, Instructor of Sports Medicine and the Athletic Training Education Program at the University of Southern Maine.