Whatever you do, Hydrate! 28. September 2015 Megan Hodde 0 comments We lose water routinely when we Urinate or have a bowel movementBreatheSweat to cool the bodyAs humidified air leaves the bodyThe following are symptoms of mild to moderate dehydrationIncreased thirst Dry mouthIrritability Tired or SleepyDecreased urine output and/or dark yellow urineHeadache Dry skinDizzinessFollow this Hydration TimelineDaily: calories consumed = mL fluids (1000 cal = 1L) OR half your body weight in ounces/day2-3 hours prior to exercise: 17 oz fluidImmediately prior: 6-12 oz fluidEvery 15-20 minutes during lengthy, sweaty exercise: 6-12 ozPost workout: The first 2 hours are crucial for absorption! Don’t delay-drink up!!