Hydration Protocol

Dehydration occurs when the body does not have the adequate amount of fluids (usually a loss of >2% of body wt.) to sustain proper functioning of the systems of the body. This results in a decrease in blood volume, causing the heart to work harder to pump blood, which leads to blood being shunted from the muscles to other organs. Important: Environmental factors such as high air temps. & high humidity, increase risk of dehydration especially those w/ small body types (females & children) elderly, & individuals not acclimatized to heat conditions. Some signs/symptoms of dehydration include: Muscle cramps Fatigue Weakness Headaches Dizziness Nausea Vomiting Lethargic Low/no urine output, & dark/concentrated urine. Thirst is not your best warning signal. Sweat helps cool the body, but also results in fluid as well as sodium loss. For every 1lb. lost = 16oz. of fluid lost. TIPS FOR STAYING COOL: Wear loose fitting, light color clothing. Try avoiding activity during the hottest parts of the day. STOP when HOT & HUMID conditions exist. Take breaks every 5-10 minutes

For More Information Call: (985) 792-5996 Email: nowensatc@gmail.com Jones Physical Therapy Sports Outreach

Use this graph as a reference to make sure you stay hydrated!

Ac vity Level Inac ve Light Moderate Heavy Prolonged

Dura on 0 min 30 min 30 min 60 min 90 min

Est. Fluid Loss 0 6-7oz. 13.5-20oz. 23-34oz. or more 34-68oz. or more

Est. Energy Expended @ 1kcal/min 150 kcal 180-210 kcal 540-600 kcal 750-900 kcal

1) A minimum of 20 oz. of water or an electrolyte drink is recommended 2-3 hours before activity. A minimum of 12 oz. is again recommended 10-20 minutes prior to activity. 2) A minimum of 12 oz. is recommended every 10-15 minutes during exercise. 3) At least 20 oz. of electrolyte drink and/or water should be ingested per pound of weight loss following activity.