Week 4 -

• If you don't drink enough water, you may become dehydrated. 
• This means your body doesn't have enough fluid to operate properly. Your urine can be an indicator if you're dehydrated.
• If your urine is colorless or light yellow, you're well hydrated.
• Good hydration means getting the right amount of water before, during, and after exercise
•  Water regulates your body temperature and lubricates your joints.
• Dehydration contributes to muscle fatigue, which can increase the risk for injury
• As athletes exercise, the core body temperature rises. In response, the body sweats to dissipate excess heat so it doesn't overheat. "Staying hydrated replaces the water lost through sweating and is essential for thermoregulation; helping to prevent cramps, heat exhaustion and heat stroke," 
• Benefits of staying hydrated include:

  • Improved muscle function.  Hydrated muscles function better than dehydrated muscles.
  • Regulated blood pressure.  Staying hydrated helps maintain blood pressure during exercise so your heart doesn’t work harder to maintain normal blood pressure.
  • Improved circulation.  Staying hydrated also improves blood flow and circulation and thus the delivery of oxygen and nutrients to working muscles. Good hydration also helps remove metabolic by-products and waste from muscles, while replacing the water that is lost through sweat