• A person should drink between .5oz - 1oz of water per pound in body weight throughout the day.  For example, for somebody who weighs 135lbs, they should drink between 67.5oz - 135oz per day to stay hydrated. 
• Before exercise you want to drink about 15-20oz of water 2-3 hours before the workout, and 8-10oz of water 10-15 minutes before the workout.
  
• During exercise, you can add water breaks every 10-15 minutes.  (If the workout is longer than 90 minutes, you should drink 8-10 oz every 15-30 minutes.)

• After Exercise you want to drink the amount of water that has been lost. For example, if a person is 135lbs before exercising, and is now 130lbs post workout, that individual should hydrate by drinking 2.5oz - 5oz of water. 

• Inadequate fluid intake
• Excessive Sweating 
• Failure to replace fluids lost during and after exercise
• Exercising in dry, hot weather
• Drinking only when thirsty (Feeling Thirsty is a sign of dehydration.)

• Muscle cramps
• Dizziness
• Fatigue
• Heat Illnesses (Heat Exhaustion and Heat Stroke)

Some people may find it difficult to stay active during the day, and may also struggle with a poor diet when working at a job with minimal physical activity. In order to avoid inactivity and poor eating habits -Take your activity and healthy eating habits to work.

Bring your lunch.  This way you can pack a good portion size, and have foods that you enjoy.  This will help you make good food choices.

Find some time the night before work or the morning of to prepare your lunch and snacks for the day or even for the week.

Pack your main course and make sure you also pack snacks that you enjoy.

Many people tend to order delivery, or eat out on their lunch breaks.  You want to try to avoid this because you may be eating more unhealthy foods (like fast foods, bad greasy foods, etc.) as well as eating unnecessary large portions..

Sometimes I pack leftovers from the night before, or I cook/prepare something. My main meal may be a salad, pasta, chicken and rice, rice and beans, etc. (I pack whatever I'm in the mood for). I like to add fruits and vegetables as a snack for when I get hungry throughout the day. Sometimes I'll pack nuts, a small bag of dry cereal, crackers etc.

No matter where you work, in a hospital setting or at a desk in an office, there are ways to stay active.

• Stand up - Get up out of your chair and stand up on occasion.
• Walk around - Walk around the office whenever you get the chance, this will get your body moving- you don't want to be sitting all day. Moving around, no matter how little or how much is better then nothing.
• Take the stairs - Try to avoid taking the elevator and take the stairs more.
• Park your car farther - If you feel safe and comfortable, park your car a little farther from your building, to get some extra daily steps in.
• Stretch - it is important to stay flexible. If you are sitting around all day, you your leg muscles can tighten up and you will lose flexibility. Try to do some stretches for your hamstrings, quads, glutes, hip flexors, and core.