Transcript Hydration - CAP Members

The Importance of
Hydration
Overview
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Why is it so important to stay hydrated?
How does my body lose water?
How do I know if I’m dehydrated?
What should I drink?
Top Ten Facts About Hydration
Water or Cola?
Energy Drinks
Conclusion
Why is it so important to stay
hydrated?
• Your body depends on water for survival. Did
you know that water makes up more than half
of your body weight?
Every cell, tissue and organ
in your body needs water
to function correctly. For
example, your body uses
water to maintain its
temperature, remove waste
and lubricate joints. Water
is essential for good health.
How does my body lose water?
You lose water each day when you go to the
bathroom, sweat, and even when you breathe.
You lose water even faster when the weather is really
hot, when you exercise, or if you have a fever. Vomiting
and diarrhea can also lead to rapid fluid loss. If you
don’t replace the water you lose, you can become
dehydrated.
How do I know if I’m dehydrated?
Symptoms of dehydration include:
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Little or no urine, or urine that is darker than usual
Dry mouth
Sleepiness or fatigue
Extreme thirst
Headache
Confusion
Feeling dizzy or lightheaded
No tears when crying
Don’t wait until you notice symptoms of dehydration to
act. It can be hard to recognize when you’re dehydrated,
especially as you age.
Actively prevent dehydration by drinking plenty of water.
What should I drink?
Some beverages are better
than others at preventing
dehydration. Water is all you
need if you are planning to
be active for only an hour or
less.
If you plan to be exercising longer than an hour or so, or if you
anticipate being out in the sun for more than a few hours, you
may want to hydrate with some kind of sports drink. These
replace not only fluid, but also chemicals like sodium and
potassium, which are lost through perspiration.
Alcoholic and caffeinated
beverages, such as coffee,
teas and colas, are not
recommended for optimal
hydration. These fluids tend
to pull water from the body
and promote dehydration.
Fruit juice and fruit drinks may have too many
carbohydrates, too little sodium, and may upset the
stomach. If you're going to drink fruit juices while
exercising, you may try diluting them with water first.
Top Ten Facts About Hydration
1. Water composes 75-percent of
all muscle tissue and 25-percent
of fatty tissue.
2. In one hour of exercise, the body
can lose more than a quart of water.
3. Dehydration leads to
muscle fatigue, cramping,
and loss of coordination.
4. A dehydrated body is unable
to cool itself, leading to heat
exhaustion and possibly heat
stroke.
5. It is important to drink more than
thirst demands and to continue to
drink throughout the day.
6. It is important to
drink even before
signs of thirst appear.
Thirst is a signal that
your body is already
on the way to
dehydration.
7. To prevent dehydration, you must drink
before, during, and after physical activity.
– Drink one to two cups of fluid at least one hour before the start of
activity.
– Drink eight ounces of fluid 20 to 30 minutes prior to activity.
– Drink four to eight ounces of fluid every 10 to 15 minutes or so during
activity.
– Drink an additional eight ounces of fluid within 30 minutes after
activity.
– Drink two cups of fluid for every pound of body weight lost after
activity.
8. Both caffeine and alcohol can have a
diuretic effect, be sure to compensate
for this additional water loss.
9. Other water
sources include
fruits,
juices,
soups,
and
vegetables.
10. To check your
hydration level, check
the color of your urine.
The color should be
light to clear. If you are
taking supplements,
the color may darken
for several hours.
At the risk of offending cola lovers
everywhere - WATER OR COLA?
This is an eye opening question.... water or cola?
We all know that water is important but consider
the following:
WATER
• 75% of Americans are chronically dehydrated.
• In 37% of Americans, the thirst mechanism is so weak that it is often
mistaken for hunger.
• Even MILD dehydration will slow down one's metabolism as much as 3%.
• One glass of water will shut down midnight hunger pangs for almost
100% of the dieters studied in a University of Washington study.
• Lack of water is the #1 trigger of daytime fatigue.
• Preliminary research indicates that 8-10 glasses of water a day could
significantly ease back and joint pain for up to 80% of sufferers.
• A mere 2% drop in body water can trigger fuzzy short-term memory,
trouble with basic math, and difficulty focusing on the computer screen
or on a printed page.
• Drinking 5 glasses of water daily decreases the risk of colon cancer by
45%, plus it can slash the risk of breast cancer by 79%, and one is 50%
less likely to develop bladder cancer.
COLA
• In many states (in the USA) the highway patrol carries two gallons of cola in the
trunk to remove blood from the highway after a car accident.
• You can put a T-bone steak in a bowl of cola and it will be gone in two days.
• To clean a toilet: Pour a can of cola into the toilet bowl and let it sit for one hour,
then flush clean. The citric acid in cola removes stains from vitreous China.
• To remove rust spots from chrome car bumpers: Rub the bumper with a
rumpled-up piece of Reynolds Wrap aluminum foil dipped in cola.
• To clean corrosion from car battery terminals: Pour a can of cola over the
terminals to bubble away the corrosion.
• To loosen a rusted bolt: Apply a cloth soaked in cola to the rusted bolt for
several minutes.
• To bake a moist ham: Empty a can of cola into the baking pan, wrap the ham in
aluminum foil, and bake. Thirty minutes before the ham is finished, remove the
foil, allowing the drippings to mix with the cola for sumptuous brown gravy.
• To remove grease from clothes: Empty a can of cola into a load of greasy clothes,
add detergent, and run through a regular cycle. The cola will help loosen grease
stains.
• It will also clean road haze from your windshield.
FYI
• The active ingredient in cola is phosphoric acid. Its pH is
2.8. It will dissolve a nail in about 4 days. Phosphoric acid
also leaches calcium from bones and is a major contributor
to the rising increase in osteoporosis.
• To carry cola syrup (the concentrate) the commercial truck
must use the Hazardous material place cards reserved for
highly corrosive materials.
• The distributors of cola have been using it to clean the
engines of their trucks for about 20 years!
Now, the question is, would you like a cola or a glass of water?
Energy Drinks
Commercial products are marketed directly
towards young people today as beneficial.
Energy drinks do not all contain the same
ingredients and they are not regulated.
It's difficult to make risk generalizations about different types of
energy drinks without knowing the specific ingredients and the
concentration in each product.
In addition, not only do we have to know how much of a
ingredient is in each drink but how often are you drinking it and
what are some possible pre-existing medical conditions that may
be affected or aggravated within the person drinking it.
Most of these energy drinks contain various
amounts of caffeine and sugar. The American
Academy of Pediatrics does not recommend that
adolescents or children consume these products.
Some of the known adverse effects of
caffeine are:
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Angina
Arrhythmia (ventricular)
Chest Pain
Flushing
Palpitation
Sinus Tachycardia
Tachycardia (supraventricular)
Vasodilation
Agitation
Delirium
Dizziness
Hallucinations
Headache
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Insomnia
Irritability
Psychosis
Restlessness
Urticaria
Esophageal sphincter tone
decreased
Gastritis
Fasciculations
Intraocular pressure increased
(>180 mg caffeine)
Miosis
Diuresis
When drinking energy drinks, it may be
true that you will feel a burst of energy
for a short period of time however, it is
at the expense of increased heart rate,
increased blood pressure and blood
sugar.
BUT…
Then the crash. You are left feeling more
tired/run-down than before. The long
term health effects on the body have
not been studied, but it is reasonable
to conclude that these products are
like any other stimulant.
Conclusion
It is important to understand that the human body has a basic need for
hydration, specifically water consumption.
Although there are various products available that seem to quench thirst,
they may not be providing for the body’s fundamental needs.
Work load demands on the body require additional fluids and rest may be
required to allow the body to catch up with consumption. Just because
there isn’t thirst, doesn’t mean that the body is properly hydrated.
Balance work with appropriate rest periods. Make rest mandatory and
ensure that the appropriate fluids are available for those you are
responsible for, including yourself.
Please go into eServices to Online Safety
Education for Computer Base Training on this
subject and to test your knowledge.
Thanks for your support of safety and for your
service to CAP.