Dehydration

Dehydration results when fluid losses exceed fluid intake. Conditions that can lead to dehydration include:

  • Not drinking enough fluids daily.
  • Working or exercising in a hot environment - wet or dry.
  • Working or exercising in a cold environment - wet or dry.
  • Going to high altitudes.
  • Drinking too much alcohol or exercising with a hangover.

If 4% of your body weight is lost through fluid losses, decision-making, concentration, and physical work are impaired. A loss of 20% of body water can result in death (see Figure 2-1).

Figure 2-1. Symptoms of Dehydration

CO CO

o CQ

CO CO

0% Feeling great! 1% Feeling thirsty.

2% Increasing thirst, feeling uncomfortable. 3% Dry mouth, blood and urine volumes down. 4% Feeling sick, performance reduced. 5% Feeling sleepy, headache, can't concentrate.

20% Death.

Worksheet 2-5. Calculate Your Water Loss Limit -->

A 2% loss in body weight due to fluid loss equals: _x 0.98 =_

lbs.

(Your body weight)

Goal: Always stay above this weight!

Chapter 3 outlines the dietary guidelines which apply the information discussed throughout this chapter to every day dietary practices and food choices.

Eating for Optimal

Health and Fitness

In this chapter you will learn about:

  • Guidelines for choosing a healthy diet.
  • The Food Guide Pyramid.
  • Making wise food choices when eating away from home or between meals.
  • Vegetarian diets.

You have heard the saying "You are what you eat". That is because what you eat makes a difference in how you perform, how you feel, and affects your long-term health. This chapter provides information on how to follow healthy dietary practices whether you are eating at home, in a galley, or at a restaurant.

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