Dehydration Facts

  • Dehydration increases core temperature during rigorous stations training
  • Elevates your heart rate
  • Decreases blood volume
  • Affects physical performance
  • ACSM recommends 16 oz. of fluids prior to your workout.
  • Your body loses 0.5-1.5 liters per hour.
  • Drink 8-12 oz. every 10-15 minutes during your workout.
  • Activity of 60-90 minutes duration drink a carbohydrate drink (14-16 grams of carbs per 8.oz)
  • Always replace fluids lost after each workout.
  • Purchase your shoes later in the day or after a workout when your foot is larger
  • The heel fit should be snug.
  • Allow 3/8 or 1/2 inch between the longest toe and the end of the shoe.
  • The ball of the foot should line up with the break or the bend in the shoe.
  • The toe box is too wide if the material on the shoe bunches up.
  • Get a wide toe box for individuals with bunions.
  • Trace the bottom of your foot on paper. The tracing should match the bottom of the shoe.
  • Replace your shoes every 150 miles of crosstraining, 500 miles of running & 1000 miles walking.
  • Learn foot biomechanics and know your foot type (Pronator or Supinator).
  • Wear the appropriate shoe for the activity it is intended for. Look for a sport/activity specific shoe. Walking shoes have a more of a rigid forefoot than a running shoe.

Dehydration can lead to injuries while working out and exercising which could lead to microdiscectomy New Jersey.

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