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#1 Diversitea


    On a roll now.....

  • Member
  • PipPip
  • 80 posts
  • Location:Dallas, TX
  • Gender:Female
  • Cert Level:Rescue (did DM training, never finished)
  • Logged Dives:1100- 1200

Posted 05 July 2007 - 09:15 AM

Tips for Staying Well Hydrated
1. Drink plenty of fluids during the 24-hour period before an event, especially during the meal prior to exercise, to promote proper hydration before exercise.
2. Consume 14 to 20 ounces of fluid about two hours before exercise to stay hydrated and allow time to excrete any excess water.
3. During exercise, drink fluids at regular intervals, usually every 15 to 20 minutes depending on your sweat rate, to replace water lost through sweating. 1 When diving, this means drinking water or a non-caffeinated beverage before, and between dives. If you can drink 16 oz every couple of hours, that will help immensely.
4. Use a water bottle or Sport Bottle to measure how much fluid you are drinking. We always think we are drinking more liquids than we are. Keep it handy, wherever you will be reminded to drink.
5. Have a beverage with every meal and snack.
6. Choose beverages that you enjoy. Several studies show that children and adults consume about 45% to 50% more liquid when it's flavored vs. plain water. Diversitea is a great option, since it offers so many health benefits, and has no caffeine, sugar or artificial sweeteners.
7. Eat more fruits and vegetables. Fruits and vegetables tend to have a high water content, which makes them a great option for helping you meet your hydration needs.
8. Keep beverages at moderate temperature. Fluids served at moderate temperatures -- temperatures that are neither hot nor cold -- tend to be consumed in greater volumes. 2
Dehydration and Scuba Diving
Dehydration is the loss of fluid from the body and it occurs when fluid loss is greater than fluid intake. Fluid can be lost through the skin, lungs, urination, diarrhea, or blood loss. Most importantly, when a person is dehydrated, there is a reduced measure of blood in the body, which means less blood flow to the tissues. Consequently, this affects the body's ability to off-gas nitrogen. The increased nitrogen in the body translates into a higher risk of DCS.

Also, dehydration can affect divers in other ways. Since there is a reduced volume of blood circulating through the body, the heart has to work harder and pump faster, leading to decreased endurance and increased fatigue, which diminishes diving performance.

The key to preventing dehydration is to drink water each day. Drink more if it's very hot or if you're diving multiple tanks. The drinks should be consumed over the course of the day rather than ingested in a short period of time. Avoid caffeine beverages and bring a water bottle along on the boat. 3

Sources: 1. The American College of Sports Medicine 2. The Beverage Institute 3. Apply Now

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