(Klotter, 2001; paraphrased) Morris (2008) states that in order for the body to become adequately hydrated the individual should replace fluid lost by perspiration when exercising and should always drink water prior to consuming food. The ideal water intake for someone who exercises is stated to be as follows: "Drink 17 ounces of water 2 hours before the activity and weigh yourself right before you exercise. While you exercise, drink 6-10 oz. every 15-20 minutes." (Morris, 2008)
IV. SIGNS of DEHYDRATION
When the body is in a state of severe lack of water the body becomes dehydrated and this results in the "cell membranes become[ing] less permeable, hampering the flow of hormones and nutrients into the cell and preventing waste products such as oxidants that cause cellular damage from flowing out." (Klotter, 2001) in essence the cells when they have become dehydrated "...shrivel, resembling prunes, instead of plums." (Klotter, 2001) Signs of dehydration are stated to include: "...thirst, dark-colored urine, fatigue, irritability, anxiety, agoraphobia, depression, food cravings, and allergies. Dr. Batmanghelidj says that emergency thirst signals include morning sickness, dyspeptic pain and heartburn, migraine headaches, angina, rheumatoid joint pain, back pain, colitis pain, fibromyalgic pain, constipation, late-onset diabetes, and hypertension. He also explains how the stress of long-term dehydration can lead to high cholesterol levels, heart failure, chronic fatigue, cancers, multiple sclerosis, osteoarthritis and osteoporosis, stroke, and Alzheimer's." (Klotter, 2001)
V. EFFECTS of ALCOHOL on BODY'S HYDRATION
The work of Dawn Weatherwax entitled: "Alcohol Consumption and Its Effects on Performance" states the fact: "Nutrition and hydration are two of the keys to optimal performance. Alcohol is a poor nutrient for a pre-game meal...
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