HYDRATION LEVEL CHART ‘Are you hydrated? Use the color chart to identify hydration level TARGET PROPERLY HYDRATED HYDRATION [| Fa fF urine resembles or matches LEVEL these colors Maintain level DEHYDRATED If urine resembles or matches DEHYDRATED 5 Needs improvement these colors - more fluids should be consumed SEVERELY DEHYDRATED SEVERELY Ifurine matches th SERIOUS DEHYDRATED DEHYDRATION has occurred. Itis suggested Ea F that a physician be contacted to determine the severity of dehydration a PERFORMANCE Body overview and the effects of fluid balance. ARNI} THE BODY IS GO - 70% WATER F ©) CONSEQUENCES OF WATER - Recommended intake ‘( FLUID LOSS AND 13.cups (men) a day; 9 cups (women) a day. Hotter ae OF FLUID environments and/or strenuous activity, increase intake required. ) (ent | Sau: ate Jorma meat ne LED 2% - oie Performance ELECTROLYTES - Recommended intake 4% - Capacity for musc 6-10 cz. every 15-20 minutes during strenuous ra work declines activity, especially in hot environments, ns 6% - Heat Exhaustion Crean eran rion aren, ewe am 8% ~ Hallucination —a rte E 10% - Circulatory collapse and heat stroke Ce Maat PA aU