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HYDRATION GUIDE

Created By Matthew Singer 2024

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DEHYDRATION

Thirst

Low Heart Rate

Dry Mouth

Headaches

Decreased Performance

Fatigue

Muscle Cramping

Confusion

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HYDRATION

Daily Water Intake

Example

Body weight x 0.5

Fl oz of water

180 lbs. x 0.5

90 Fl oz

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HYDRATION

For every non water fluid intake

Drink same amount of extra water

Sports drinks count as water

ONLY needed post workout

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MSURC SUBSTANCES STATEMENT

Section 2: Drug and Alcohol Usage 

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    • MSU Running Club hereby officially discourages underage drinking and the use of illegal drugs.

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    • MSU Running Club is not responsible for any drug or alcohol use, the effects that they may cause, and/or the consequences that may happen during an MSU Running Club event.

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Alcohol

HEAVY DRINKING CAN CAUSE

  • Dehydration
  • Electrolyte imbalance
  • Muscle soreness and pain
  • Weakened immune system

I know how things are, just saying “don't drink” isn't realistic. So here are some things that can help us recover…

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Alcohol

WHAT CAN HELP

  • Not drinking (or as heavily, or as often)
  • Drinking water throughout the night
  • Not drinking on an empty stomach
  • Exercise and Hydration with electrolytes the next morning

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Questions?

Feel free to talk to me at practice or DM me on groupMe!

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