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Water is the MOST IMPORTANT nutrient in the body. On average, 50 - 60 of body weight consists of water. Water + Electrolytes: Help Prevent Dehydration.
Electrolytes are certain minerals (i.e., sodium ions, potassium, calcium, chloride, magnesium) essential to human health…and cannot be substituted by any
other nutrient in the diet. The ELETE Website, contains good information
regarding hydration. Some of that information is offered on the Electrolytes page.
FOUR HYDRATION MISTAKES: Number 1: Drinking Too Little or Too Much: Most people need between 20-33 ounces of water per hour during exercise, less when not exercising. Inadequate fluid intake can lead to dehydration. Excessive water can lead to dilutional hyponatremia (excessively diluted blood sodium levels) or water-intoxication or hyponatremia. The amount of water needed per hour does vary depending upon individual and weather conditions. There are recorded deaths from water intoxication, although these happened in extreme physical exertion conditions such as running a marathon, or triathlon events or Iron Man events. Incidences include: Example 1; and Example 2: and Example 3. Number 2: Drinking Water Without Electrolytes: A water only hydration strategy will only dilute your blood sodium levels as mentioned above. Your blood needs a proper balance of water and electrolytes to help you avoid all sorts of problems such as gastric stress, edema, or muscle spasm and cramping. Number 3: Failure of Correct Fuel/Energy Plan: Proper hydration goes hand in hand with proper energy producing foods. Simple sugars are useful for immediate fuel, but complex protein fuels are a must for ongoing, long term energy needs. Number 4: Lack of a Hydration Plan: - If you practice the "Wait Until I'm Thirsty" approach, by that time it is generally too late to effectively battle fluid loss. You may already be in a mild dehydration state. A better approach is to to have a regular daily plan for proper hydration, with increases when you exercise. It is better to take small amounts of fluid regularly than to follow the "wait" approach. A regular, ongoing hydration plan should be a matter of regular practice. Know that there is controversy as to the necessity of sports drinks for re-hydration; with the purveyors of sports drinks touting the benefits of electrolyte replacement of the drink; others stating that except with the extreme sports or physical exertion the typical American diet provides sufficient electrolytes without the need for replacement.
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