I grabbed this from the A5OG for here Quote:
Originally Posted by In My Sights
I personally am big into hydration for both exercise and general health, so my first tips are:

To ensure proper pre-exercise hydration, consume approximately 17 to 20 fl oz of water or a sports drink 2 to 3 hours before exercise 7 to 10 fl oz of water or a sports drink 10 to 20 minutes before exercise.

Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 fl oz every 10 to 20 minutes.

Dangerous hyper-hydration is also a risk if an athlete hydrates based on published recommendations and not according to individual needs.

You should be able to recognize the basic signs and symptoms of dehydration: thirst, irritability, and general discomfort, followed by headache, weakness, dizziness, cramps, chills, vomiting, nausea, head or neck heat sensations, and decreased performance

Mild

Thirst

Dry Lips

Slightly dry mouth
Membranes

Moderate

Very dry mouth membranes

Sunken Eyes

Skin doesn’t bounce back quickly when pinched and released

Severe

All signs of moderate dehydration

Rapid weak pulse
(>100 at rest)

Cold hands and feet

Rapid breathing

Blue lips

Confusion, lethargy, difficult to arouse

I will stop with this and not go into the urine color chart for proper hydration.

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Quote:
Originally Posted by truman
Hydration cannot be stressed enough, especially with the summer months upon us now.

A caution however, when you sweat you're body is excreting both water and electrolytes. By simply re-hydrating with water, and not replacing electrolytes, you run the risk, although it be very small, of developing hyponatremia. This can be very serious, and for those with other health problems it can become even more dangerous.

Although most of us are at a far greater risk of dehydration...drinking 2 gallons of water the morning before a big game and over-hydrating can also be dangerous.

Simple fix = Gatorade/Powerade or a 50/50 mix of Juice and Water.

Quote:
Originally Posted by sectionate
This is a post I threw on Specops forum about the F.E.A.R. scenario at Blanding.
Its about hydration, trust me
http://forum.specialopspaintball.com...dration&st=165


Gents, I've gotta say that I have been going to Blanding for over 7 years with the Marines from Jacksonville, Tampa and Orlando. I HATE Blanding with a passion! If it isn't 20 degrees outside, then it is 98 with 90% humidity. And don't forget that half of the time it is raining. It's just no fun when you are low-crawling through that crap with a full pack with a flak and weapon and full combat load. I really hope that this game will turn around my position on the place. I was there from the 13th to the 15th of APR and I gotta say that the experience really blew. So here we go,

HYDRATE OR DIE!!!- If you are thirsty then you are already dehydrated! When you pee, it should be as close to clear as possible. the darker the urine= you are dehydrated and you might suffer a heat casualty (ie: heat stroke, heat exhaustion etc....) and that will get you to the tent at the very least if not the hospital. Check yourselves and watch out for your buddies becoming flushed and sweating buckets. Sweat is the body's way of cooling you down. If you stop sweating then you are out of water and probably are going to need an IV. I will say though, don't guzzle over a gallon of water every hour or even two. You can also die from "over hydration" (theres an actual scientific name for it but I can't seem to remember it). Basically you start sweating salt because you have too much water in your body. If you start sweating salt then you WILL DIE! I am not even joking.

Just wanted to drop a friendly word of advice and whine about Blanding for a few lines. You all have been warned of the dangers of improper hydration as of now.
Stay safe and have fun!

I am gonna roll with SO for this game. It's gonna be sweet!

Peace,
sectionate

EDIT: The overhydration is also called hypernatremia, and yes you can die.
heres a link for you.
CYCLING PERFORMANCE TIPS - Risks Of Overhydration With Exercise

Quote:
Originally Posted by Hwyman
Good topic...I especially like the posts on hyponatremia. It should be noted that many of the severe symptoms for dehydration are very similar to those of hyponatremia. If you ever find someone who seems dazed and confused on the field (no...not the noobs), don't assume you know what's wrong. Get them medical attention immediately!

I posted the following on the D-day forum earlier in the year:

D-Day Adventure Park - Index

Hydration:
Everyone has mentioned the need to stay properly hydrated, but here is something no one has mentioned yet and it's deadly serious. People always mention hydration because generally we really don't drink enough fluids. Basically, if you wait until you are thirsty to drink you have waited too long! Endurance athletes are generally very good about staying on top of their fluid intake, but their's a hidden danger here that is as bad as dehyrdation. In other words, you can die so read and heed!

When you sweat, you lose water and electrolytes (especifically sodium). If you are only drinking water and not replenshing those electrolytes you will encounter a condition called hyponatremia. This is also known as "water intoxication." Basically, if you drink too much water you risk dilluting the level of sodium in your body. Unfortunately, the symptoms for hyponatremia are almost the same as dehydration...cramping, confusion, vomiting, seizure, and death. If you see someone on the field and they seem dazed and confused, get them medical attention immediately! It could be dehydration, hyponatremia, heat exhaustion, or whatever. Let the pros handle it!

Sports drinks (such as Gatorade, Cytomax, Accelarade, etc...) are very good at replenishing electrolytes as well as providing some carbs to keep you going. They are also the easiest to take. They do make "salt pills", but I've been told they are pretty hard to take. Having some salty snacks in the field like pretzels will also help...just don't take off your goggles!

Someone specifically mentioned that you shouldn't drink too much Gatorade because it was too concentrated. It's not and the same applies to most popular sports drink. The problem is that some people have a hard time stomaching the stuff because of the sugar or other additives. I can drink Lemon-Lime Gatorade all day long, but I feel completely bloated after 14-16 oz of Cytomax. You need to figure what YOUR stomach can handle BEFORE you show up at D-day. Game day is not the time to be experimenting!

EDIT: Links on hyponatremia:
http://en.wikipedia.org/wiki/Hyponatremia
http://www.nlm.nih.gov/medlineplus/ency/article/000394.htm

Quote:
Originally Posted by Jako Dar
Mayo Clinic Hydration Formula . . .

In 1999 I was diagnosed with Diabetes (runs rampant in the family). My wife and I then moved to Oregon for 2 1/2 years (now back in Texas). During that time a friend of ours - a cardiovascular surgeon - helped me understand the proper amount of hydration needed for the human body. He showed me the Mayo Clinic's Hydration Formula for adults.

1) Take your weight in pounds.
2) Divide that by half.
3) Add your age in years.

That is the MINIMUM # of ounces of WATER per day that most humans need to consume for proper bodily functioning. This helps in maintaining fluid pressures, satbilizing metabolism and filtering out toxic wastes in the body.

Modifications.
1) Any caffine consumed has to be replaced ounce-for-ounce with water.
2) Increased work = increased need for more water.
3) Environmental temperature conditions (hot or cold) increases the need for water consumption.

Example (personal).
I weigh approximately 180 lbs and am 32 years old. I drink about 3 sodas (sugar free) or coffee per day (12 oz each).

180 / 2 = 90
+32 = 122
+ 36 (sodas & coffee) = 158

So far that is 158 ounces (1.234 gallons). If I play paintball in Texas in the summer (and I do) then I need to add more water for both work and temperature.

When I started drinking enough water I noticed several things. My blood sugar was a little bit easier to manage. My metabolism leveled out and I could start loosing weight (also helping my blood sugar). I started feeling better and recovered faster after paintball games and other athletic endevours.

Just some more info to consider . . .

I work as a hospital Corpsman at Marine Corp Recruit Depot Parris Island, We on a daily basis see heat related injuries that resulted from not being properly hydrated. Since most people don't know what is going on let me help out just a tad. The average person is 60% of the time mildly dehydrated. Now being in South Carolina we have humidity that makes an average 80-90 degree day feel like 110. This coupled with all the training cause alot(average about 5 per day) Heat injuries. Now I can get into the temperatures of heat related injuries but we work on a different scale since we take Core temperatures not Oral.

hehaaaaaaa
The silver bullet.
Doggone, I miss the Island

I don't.......I couldn't talk above a whisper for the most for about the first two weeks of SOI.....

Here's another good article on hydration. Its by the U.S. Army Research Institute of Environmental Medicine

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it's especially important that people not the part about sports drinks being too concentrated.
one thing that is stressed heavily at survival school, at least when i went through it, was that when you drink gatorade, the manufacturers have made it much more concentrated, so that it would appeal to people off the court/field. keep this in mind, as it is not necessarily a good thing.
mix your sports drinks with water at about a 1/3 ratio, because the water is more important to keep you hydrated, and you lose your mater MUCH faster than electrolytes and sugars, so replacing the water quickly is more important.
it is still very important to keep your sugars and electrolytes and such on a good level, but as long as you have a bit of gatorade or whatever you like, you'll be fine.
also, I, personally, feel more dehydrated when i drink gatorade. it dries my mouth out.

of course, i am not an expert, this is just something i learned, and something that was very heavily stressed at SERE school, and they are all about survival, so i, personally, believe it.
so be safe, have fun, and stir dat chet up.

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cluster bombing is very very accurate... the bombs are guaranteed to always hit the ground.

Woah! Nice thread. I'm impressed and have this information for reference now. Thanks guys!

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*Bump!* The weather's changing Ballers, and its everyone's responsibility to make sure you hydrate 24hours prior to playing! Cold or Hot, playing this sport is intense and you will lose water.

Check the Gear Threads, there are some choice hydration ideas out there too!

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CKD TACTICAL PAINTBALL
http://teamckd.spaces.live.com/defau...er=Live.Spaces

great job man rep shot ! This will be very helpfull in the future when I go to play. I try to keep hydrated at all tijmes whenever I play I wear a camel pack inside of my vest.

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Please READ THE RULES http://www.x7og.net/rules-regulation...gulations.html and help us all

Don't forget to hydrate the day BEFORE the game as well.
Have a good starting base of hydration, or you will be playing catch up during the event/game.

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