Estimating water needs

• Weight loss during activity
  • Weigh before and after, with an empty bladder
  • 1 pound = 1 pint; 1 kg = 1 liter
  • Water loss tends to be similar under similar conditions
• Minimum loss is about 50 ml or 2 oz. per hr
• Maximum loss is up to 1.6 L/hr, 16 L/day
• Urine color and volume is a clue to hydration
  • Dark urine = dehydration; pale urine is "good."
  • Scant urine, < 15 cc or 1/2 oz hourly is "bad."
• Urine specific gravity can be measured...
  • 1.010 is "perfect water balance;" >1.020 signals your body is beginning to dehydrate.

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