(Klotter, 2001; paraphrased) Morris (2008) states that in order for the body to become adequately hydrated the individual should replace fluid lost by perspiration when exercising and should always drink water prior to consuming food. The ideal water intake for someone who exercises is stated to be as follows: "Drink 17 ounces of water 2 hours before the activity and weigh yourself right before you exercise. While you exercise, drink 6-10 oz. every 15-20 minutes." (Morris, 2008) IV. SIGNS of DEHYDRATION

When the body is in a state of severe lack of water the body becomes dehydrated and this results in the "cell membranes become[ing] less permeable, hampering the flow of hormones and nutrients into the cell and preventing waste products such as oxidants that cause cellular damage from flowing out." (Klotter, 2001) in essence the cells when they have become dehydrated "...shrivel, resembling prunes, instead of plums." (Klotter, 2001) Signs of dehydration are stated to include: "...thirst, dark-colored urine, fatigue, irritability, anxiety, agoraphobia, depression, food cravings, and allergies. Dr. Batmanghelidj says that emergency thirst signals include morning sickness, dyspeptic pain and heartburn, migraine headaches, angina, rheumatoid joint pain, back pain, colitis pain, fibromyalgic pain, constipation, late-onset diabetes, and hypertension. He also explains how the stress of long-term dehydration can lead to high cholesterol levels, heart failure, chronic fatigue, cancers, multiple sclerosis, osteoarthritis and osteoporosis, stroke, and Alzheimer's." (Klotter, 2001)

V. EFFECTS of ALCOHOL on BODY'S HYDRATION

The work of Dawn Weatherwax entitled: "Alcohol Consumption and Its Effects on Performance" states the fact: "Nutrition and hydration are two of the keys to optimal performance. Alcohol is a poor nutrient for a pre-game meal...

In order that the body and brain of the individual functions at the most optimal levels for the longest period it is critically necessary that the individual be sure that their water intake is sufficient to promote good health and the bodily functions, which include DNA, repair. Dehydration has been shown in this work to have long-term health impacts including however, not limited to heart failure, cancer, stroke, Alzheimer's as well as having a vast range of other effects on the health of the individual. It is important that the body receive enough water along with the right amount of salt to maintain healthy functions. It is also important to avoid or limit the amount of alcohol intake since alcohol works against the body maintaining a proper and healthy level of hydration.
Bibliography

Body Effects (2008) Alcohol. Online available at http://www.alcohol.org.nz/BodyEffect.aspx?PostingID=671

Klotter, Jule (2001) Physiological Effects of Dehydration: Cure Pain and Prevent Cancer. A review of a videotaped lecture of F. Batmanghelidj. Cure Pain & Prevent Cancer. 2001. Online available at http://findarticles.com/p/articles/mi_m0ISW/is_2001_August/ai_78177228

Morris, Whitney (2008) Effects of Dehydration on Performance. Triathelete Magazine Online available at http://www.triathletemag.com/Departments/Training/2007/Effects_of_dehydration_on_performance.htm

Weatherwax, Dawn (nd) NSCA's Performance Training Journal Vol. 4 No. 6. Online available at www.nsca-lift.org/perform.

Effects of Dehydration