HYDRATION IS KEY!
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Everything begins and ends with proper hydration. Water intake is critical. Water regulates your body temperature and lubricates your joints as well as transporting nutrients to give your body energy and keep you healthy. If you’re not properly hydrated, your body
will not perform at its highest level. A good way to determine your hydration level is by checking the color of your urine. If it is light yellow or almost clear you are considered well hydrated. If your urine is dark yellow or even brown this is a sign of dehydration. How much do you need to drink to be properly hydrated? There are several factors to consider, including heat, humidity, sweat rate and length of time of activity. The following is a guideline from the American Council on Exercise on how much water to consume before, during and after exercise. • 17-20 ounces of water 2-3 hours prior to activity • 8 ounces of water 20-30 minutes before activity • 7 -10 ounces of water every 10-20 minutes during activity • 8 ounces of water within 30 minutes after activity
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