Hydration Planning Guide and Diary


Print Name____________________________ P.E. Period______

Determine your water needs:

Use this formula or chart to determine your minimum daily fluid needs.

Weight in pounds______divided by 2=______ounces of water needed per day.

Determine the number of glasses or bottles of water you need to drink each day:

Divide the total ounces _____ by the size of your usual glass or water bottle = the number of glasses or bottles each day. Goal = glasses or bottles.

Weight (lbs.) Ounces / day
40-50 50
51-60 55
61-70 57
71-80 58
81-99 60
100-120 50-60
121-140 60-70
141-160 70-80
161-180 70-90
>200 100

Develop a Hydration Plan:

Use this chart to keep track of your fluid intake for the week. To help you stay hydrated all day, spread out the number of glasses or bottles that is your goal over the course of a typical day.

Typical Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wake up






Breakfast






Mid-Morning






Lunch






Mid-Afternoon






Dinner






Evening






Before Bed






Additional Water Needs:

Physical Activity _______ glasses each day
Pregnancy/Lactation _______ glasses each day
Extreme Temperature_______ glasses each day
Sickness _______ glasses each day
Caffeine or Alcohol _______ glasses each day

Drink Water for Physical Activity and Sports

Drink plenty of fluids---before, during, and after physical activity.

Water Schedule

When... How Much...
2 to 2-1/2 hours before at least 2 cups of water
0 to 15 minutes before 2 cups of water
every 15 minutes during 2/3 to 1 cup of water
after activity 2 cups water for every pound lost and until urine is pale

Dehydration Tip:
How do you know if are dehydrated?
Check your urine. It should be clear to pale yellow in color. You should urinate every 2 to 3 hours during the day

.

Signs of dehydration:
% Loss of Body Water Signs of Dehydration:
0 to 1% Thirst
2 to 5% Dry mouth, flushed skin, headache,impaired physical performance.
6% Increased body temperature, breathing rate, and pulse rate.
8% Dizziness, increased weakness, difficulty breathing with exertion
10% Muscle spasms, swollen tongue, delirium
11% Poor blood circulation, failing kidney function

Tips to make sure you are well hydrated:

1. Drink plenty of water_before, during, and after physical activity.
2. Drink water even before you feel thirsty.
3. Drink cool water_it helps lower your body temperature.
4. Don't drink alcohol or caffeinated drinks before or during heavy exercise. They Śre dehydrating.
5. Weigh yourself before & after exercise & replace each pound lost with 2 cps of water.
6. Check the color of your urine. Dark-colored urine is an indication of dehydration.
7. Know the signs of dehydration.
8. Don't skip water stations during races.
9. Carry a bottle full of water and drink it.

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