Page 81 - The Skinny On Your Diet Plan

• loss of consciousness

• kidney and liver failure

During exercise, we need more water. The enhanced metabolic rate of
muscle contraction requires a larger delivery of nutrients and oxygen along

with faster waste and heat removal from the body. There is also extreme
variability in water needs based on climate and physical activity levels. So,

it’s easy to see (just from this list alone) why it might be important to stay

hydrated. Instead of going into too much more detail about the dangers of
dehydration let’s discuss how and where we get and stay hydrated.

Where do we get fluids to stay hydrated? Like most of us have always

suspected, water intake doesn’t come from just drinking water. It also comes

from tea, coffee, non-dairy milks, milks, and water from solid foods. And
with a very powerful thirst mechanism in place (us being thirsty), we

generally stay well hydrated.

Although, there is such a thing as drinking too much fluids. It’s called
hyponatremia. Here’s a bit from Precision Nutrition on overhydration:

“Hyponatremia has emerged as an important cause of race-related death and
life-threatening illness among marathon runners… The strongest single predictor
of hyponatremia was considerable weight gain during the race, which correlated

with excessive fluid intake.”

Pay attention to when you are thirsty or when it’s been some time since

you’ve had some fluids. Don’t go to an event of any kind without a

hydration plan, ever. If no fluids are going to be given during exercise, you
can pre-hydrate with the following regimen:

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