Objective 4.11��Summarize the effects of hydration and dehydration on physical and mental performance, the risk of dehydration and how to maintain hydration.

Water Consumption Survey

• Conduct a values voting session about water and how much water students normally drink during the day. Put the color of marble (or paper) that matches your response in the smaller container.

• Use the values on the next slide to match your colors with. Tally up and write results on board.

Today in class we are going to discuss the effects of hydration and dehydration on your mental and physical performance. By the end of class you will know the importance of maintaining a healthy level of hydration and make a plan for increasing your water intake.

What Are The Benefits Of Drinking A Lot Of Bottled Water? – video clip

How does water help our bodies?

• Transports Nutrients

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Ensures adequate blood volume

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• Forms main components of body fluids

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• Maintains healthy skin

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Why Water?

Water is an important and necessary component of a healthy body. Your body needs water to regulate blood pressure and body temperature and help all your cells, tissues and organs run smoothly. Water helps your body flush out wastes and toxins. Staying hydrated helps keep skin healthy and helps with digestion. Hydration helps reduce the risk of colon cancer. When you don’t have enough water your physical and mental healthy is negatively affected. Dehydration is the loss of water and salts from the body.

The body may lose fluids in a variety of ways:�

• Urination
• Vomiting
• Diarrhea
• Sweating
• From the lungs during normal breathing

If the body loses a substantial amount of fluids and salts and they are not quickly replaced by drinking water, the body starts to “dry up” or get dehydrated.

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Signs of Dehydration�Signs Of Dehydration – Dr. Oz clip

• Dry Mouth
• Dizziness
• Weakness
• Muscle Cramps
• Weak or Rapid pulse
• Confusion
• Sluggish /Daytime Fatigue

Signs of Dehydration (cont.)

• Fainting
• Inability to sweat
• Decreased urine output
• Short-term memory trouble
• Focusing issues
• Headaches

Stay Hydrated!!

• Being Hydrated affects your physical and mental performance every day. Drinking water is the best way to stay hydrated.

Hydration: Sports Drinks vs Water –video clip

• Soft drinks, fruit juice, tea, coffee, and sports drinks are all sources or salt and sugar which contribute to a range of additional health problems.
• How To Drink More Water Every Day - FREE HEALTH TIP – video clip

How much should I drink?

• No less than 64oz a day (8 cups per day)
• Dr. Travis Stork: How Many Glasses of Water to Drink Every Day –video clip

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• 4oz-8oz for every 15-20mins during exercise

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• Water Calculator
• If you’re sick or sweating excessively you need to consume more water than normal.

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HOMEWORK

• BRAINSTORM WAYS TO INCREASE YOUR WATER INTAKE

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• COMPLETE THE DAILY WATER LOG WORKSHEET (TIP: PUT A RUBBERBAND AROUND YOUR WATER BOTTLE EVERY TIME YOU FINISH IT TO HELP KEEP COUNT.)

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• 8CUPS=64OZ (2 LITER)