Dehydration results when fluid losses exceed fluid intake. Conditions that can lead to dehydration include:

♦ Not drinking enough fluids daily.

♦ Working or exercising in a hot environment (wet or dry).

♦ Working or exercising in a cold environment (wet or dry).

♦ Going to high altitudes.

♦ Drinking too much alcohol or exercising with a hangover.

If 4% of your body weight is lost through fluid losses, decision-making, concentration, and physical work are impaired. A loss of 20% of body water can result in death (see Figure 2-1).

Figure 2-1. Symptoms of Dehydration


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Figure 2-1. Symptoms of Dehydration


Worksheet 2-5. Calculate Your Water Loss Limit -->

A 2% loss in body weight due to fluid loss equals: _x 0.98 =_


(Your body weight)

Goal: Rehydrate to stay above this weight!

Chapter 3 outlines the dietary guidelines which apply the information discussed throughout this chapter to everyday dietary practices and food choices.

Eating for Optimal

Health and Fitness

In this chapter you will learn about:

♦ Dietary Guidelines.

♦ The Food Guide Pyramid.

♦ Nutrient-dense foods.

♦ Vegetarian diets.

You have heard the saying "You are what you eat". That is because what you eat makes a difference in how you perform, how you feel, and affects your long-term health. This chapter provides information on how to follow healthy dietary practices whether you are eating at home, in a galley, or at a restaurant.

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