Quick Facts – Fluid Needs

·        Of all the factors that can cause early fatigue during workouts, dehydration is the most important.

·        Dehydration decreases performance because it impairs cardiovascular functions, as well as posing serious health problems.

·        Exercise blunts the thirst mechanism; therefore, thirst is not a reliable indicator of hydration status.  You must practice adequate fluid intake BEFORE, DURING and AFTER workouts to prevent dehydration.

Re-hydration Guidelines

Pounds lost	Fluid recommended
1	3 cups (24 ounces)
2	6 cups (48 ounces)
3	9 cups (72 ounces)
4	12 cups (96 ounces)
5	15 cups (120 ounces)
6+	May need additional intervention

REMEMBER: Once you feel thirsty, you are already in the early stages of dehydration!