NUTRITION AND NUTRITION AND FITNESSFITNESS

Healthy Food GuidelinesHealthy Food GuidelinesManaging Your WeightManaging Your Weight

Eating DisordersEating DisordersPhysical ActivitiesPhysical Activities

Fitness Injuries and SafetyFitness Injuries and Safety

Importance of Nutrition Importance of Nutrition (Ch10/L1)(Ch10/L1)

Nutrition:Nutrition:Process of taking in and using food by your Process of taking in and using food by your bodybody

Nutrient:Nutrient:Substances in the food needed for growth, Substances in the food needed for growth, repair and energyrepair and energy

Calorie:Calorie:Unit of heat to measure energy received from Unit of heat to measure energy received from foodfood

Facts about Good Facts about Good Eating HabitsEating Habits

During the teen years, good food types and During the teen years, good food types and amounts affect your growth and developmentamounts affect your growth and development

Nutrition affects lifelong healthNutrition affects lifelong health Eating a variety of foods prevent diseases and Eating a variety of foods prevent diseases and

Type 2 diabetesType 2 diabetes Other diseases that are prevented:Other diseases that are prevented:

Cardiovascular diseaseCardiovascular disease StrokesStrokes

OsteoperosisOsteoperosis Certain CancersCertain Cancers

Your environment affects Your environment affects what you choose to eat:what you choose to eat:

Who and what does this include?Who and what does this include?

1. Family and culture - Meals at home? Fast food?1. Family and culture - Meals at home? Fast food?

2. Friends - Pizza after school? Fast food in the 2. Friends - Pizza after school? Fast food in the cafeteria? Packed lunches?cafeteria? Packed lunches?

3. Time and Money - Busy schedule? Microwave 3. Time and Money - Busy schedule? Microwave meals? Cheaper food instead of quality food?meals? Cheaper food instead of quality food?

4. Advertising - Choice of the juicy hamburger at the 4. Advertising - Choice of the juicy hamburger at the nearest fast food because the picture looks good?nearest fast food because the picture looks good?

What are Nutrients and What are Nutrients and what do they do? (Ch10/L2)what do they do? (Ch10/L2)

6 OF THEM - ALL NECESSARY!6 OF THEM - ALL NECESSARY!

1. Carbohydrate: starches and sugars1. Carbohydrate: starches and sugars/ / main source ofmain source of energyenergy/ Complex = chains of sugar linked together:/ Complex = chains of sugar linked together:

Sources of carbs in bread , pasta, grains, root Sources of carbs in bread , pasta, grains, root vegetables, fruitsvegetables, fruits

2. Proteins: 2. Proteins: maintains cell and tissue growthmaintains cell and tissue growth/ / nutrient is made of chemicals called amino acids and 9 nutrient is made of chemicals called amino acids and 9 of the 20 are essential amino acids and the body must of the 20 are essential amino acids and the body must get from food sourcesget from food sources

Sources of protein—meat, eggs, dairy, soy…more on Sources of protein—meat, eggs, dairy, soy…more on plant sources in vegetarian discussionplant sources in vegetarian discussion

More nutrients...More nutrients... 3. Fats: Body needs fat to function properly/help 3. Fats: Body needs fat to function properly/help brain brain

development, blood clottingdevelopment, blood clotting and control inflammation and control inflammation & maintain healthy skin and hair& maintain healthy skin and hair; ; choose healthy fat - fat composed of fatty acids and body choose healthy fat - fat composed of fatty acids and body cannot produce on its own; 3 types of fats:cannot produce on its own; 3 types of fats:Saturated Saturated vs. vs. UnsaturatedUnsaturated: Saturated mostly animal : Saturated mostly animal based and increase risk of heart disease/ Unsaturated based and increase risk of heart disease/ Unsaturated mostly vegetable based and decreases risk of heart mostly vegetable based and decreases risk of heart disease/ disease/ Trans Fat Trans Fat are formed from processing are formed from processing

4. Vitamins: Compounds found in food & 4. Vitamins: Compounds found in food & help regulate help regulate many bodymany body processes/ Folic Acid: processes/ Folic Acid: A vitamin found to A vitamin found to lower risk of birth defectslower risk of birth defectsSources: Different vitamins perform different roles and Sources: Different vitamins perform different roles and are found in various types of food (see 10.6, p. 263)are found in various types of food (see 10.6, p. 263)

Final nutrients…Final nutrients… 5. Minerals: Elements found in food that are 5. Minerals: Elements found in food that are used by the used by the

body in many ways:body in many ways: CalciumCalcium—esp. important mineral that —esp. important mineral that reduces the risk of osteoperosis!reduces the risk of osteoperosis!Sources: Table 10.7, p.264Sources: Table 10.7, p.264Fact: Your body cannot produce minerals; it must get them Fact: Your body cannot produce minerals; it must get them from foodfrom food

6. Water: Essential for 6. Water: Essential for almost all bodyalmost all body functionsfunctions like: like:*moving food through digestion*moving food through digestion*transporting nutrients*transporting nutrients *releasing heat & stores it*releasing heat & stores it*cooling body w. perspiration*cooling body w. perspiration *lubricates joints*lubricates joints*cushions the eyes, brain and spinal cord*cushions the eyes, brain and spinal cordNeeds: 8-10 cups a day/ teen girls need 9, teen boys need Needs: 8-10 cups a day/ teen girls need 9, teen boys need 13, athletes need extra before during after exercise EVEN if 13, athletes need extra before during after exercise EVEN if you’re not thirstyyou’re not thirsty

Summary of Why Teens Summary of Why Teens Need FoodNeed Food

Everything contains nutrients and they perform Everything contains nutrients and they perform specific rolesspecific roles

It’s an energy source—do you lack energy?It’s an energy source—do you lack energy? It heals and repairs your tissueIt heals and repairs your tissue It sustains growthIt sustains growth It helps regulate your bodyIt helps regulate your body It transports oxygen to your cellsIt transports oxygen to your cells

**If you don’t feel good much of the time, what are **If you don’t feel good much of the time, what are you eating???you eating???

MY PYRAMID: (Ch10/L3)MY PYRAMID: (Ch10/L3) Your GUIDE to making good food choicesYour GUIDE to making good food choices See 10.9, p. 267See 10.9, p. 267

Visit Visit www.choosemyplate.gov for updated information for updated information

Dietary Guidelines for Americans:Dietary Guidelines for Americans: set of set of recommendations about getting food from each food recommendations about getting food from each food group—published by the U.S. Dept. of Agriculturegroup—published by the U.S. Dept. of Agriculture

Page 271—Give reasons why it is beneficial for teens Page 271—Give reasons why it is beneficial for teens and children to start their day with breakfastand children to start their day with breakfast

NUTRITION LABELSNUTRITION LABELS(Ch10/L4)(Ch10/L4)

Food labels provide information about Food labels provide information about ingredients and the nutrient value of each foodingredients and the nutrient value of each food

See p. 276;See p. 276; 10.4 as an example of what a food 10.4 as an example of what a food label looks like/ Practice reading the facts/ label looks like/ Practice reading the facts/ Understand serving size, calories and DVUnderstand serving size, calories and DV

Percent Daily Value: (DV)Percent Daily Value: (DV) The nutrient guide that tells approximately how The nutrient guide that tells approximately how much of that nutrient you need each day AND much of that nutrient you need each day AND what % of that is in that particular food servingwhat % of that is in that particular food serving

Maintaining a Healthy Maintaining a Healthy Weight (Ch11/L1 & 3)Weight (Ch11/L1 & 3)

Metabolism:Metabolism:The process by which your body breaks down a The process by which your body breaks down a substance and gets energy from foodsubstance and gets energy from food

Calories:Calories:Units to measure the energy found in food (“fuel”)Units to measure the energy found in food (“fuel”)

How many calories should I eat?How many calories should I eat? Depends on: Depends on:A. Age (teens need more/ growth time)A. Age (teens need more/ growth time)B. Gender (females fewer cal./but more calcium & iron)B. Gender (females fewer cal./but more calcium & iron)C. Activity Level (more active/more calories)C. Activity Level (more active/more calories)

Bottom line?Bottom line?To maintain weight/ eat same calories then you burn; To maintain weight/ eat same calories then you burn; To lose weight eat less calories then you burnTo lose weight eat less calories then you burn

How much should I How much should I weigh?weigh?

Weight should fall into the healthy rangeWeight should fall into the healthy range

Body Mass Index: A measure of weight relative to Body Mass Index: A measure of weight relative to heightheight

Calculate the following for BMI:Calculate the following for BMI: Step 1: Convert ht. to inchesStep 1: Convert ht. to inches Step 2: Take wt. in lbs; divide by ht. in inches; divide by Step 2: Take wt. in lbs; divide by ht. in inches; divide by

ht. in inches again_____= _______ht. in inches again_____= _______ Step 3: Take resulting # and x by 703=_______Step 3: Take resulting # and x by 703=_______ What did you get? It’s Your BMI—see chart on p. 293 What did you get? It’s Your BMI—see chart on p. 293

and note the range you fall intoand note the range you fall into

Facts about your weight:Facts about your weight: The right weight for people is not ONLY your BMI—other factors are The right weight for people is not ONLY your BMI—other factors are

important:important:age, height, gender, body frame (are you muscular?)age, height, gender, body frame (are you muscular?)

Your rate of growth = Stage of LifeYour rate of growth = Stage of Life

OverweightOverweight is : heavier than standard wt. range/ what about muscular build? is : heavier than standard wt. range/ what about muscular build? UnderweightUnderweight is: less than standard wt./what about muscular build? is: less than standard wt./what about muscular build? Obesity:Obesity: YES, there is concern: excess body fat carries serious health risks YES, there is concern: excess body fat carries serious health risks Severely underweight: Severely underweight: YES, there is concern: extremely thin people have YES, there is concern: extremely thin people have

higher health risks and trouble fighting off diseasehigher health risks and trouble fighting off disease

Body Composition:Body Composition: Your body fat levels compared to your lean levels—skin-fold calipers are an Your body fat levels compared to your lean levels—skin-fold calipers are an

instrument used to measure fat tissue levels and should be performed by a instrument used to measure fat tissue levels and should be performed by a qualified individualqualified individual

How do I personally How do I personally manage my weight?manage my weight?

Teens SHOULD NOT diet! Not recommended by Teens SHOULD NOT diet! Not recommended by Dietary Guidelines.Dietary Guidelines.

Teens SHOULD eat balanced meals and exercise dailyTeens SHOULD eat balanced meals and exercise daily

TIPS if you have weight concerns:TIPS if you have weight concerns: Target a healthy weight with someone qualified to Target a healthy weight with someone qualified to

guide you (dr. nurse, etc)guide you (dr. nurse, etc) Set a realistic goal for eating right and exercisingSet a realistic goal for eating right and exercising Personalize plan: have some foods you enjoyPersonalize plan: have some foods you enjoy Put your goals in writing: What is your plan?Put your goals in writing: What is your plan? Evaluate your progress: Track your weight weeklyEvaluate your progress: Track your weight weekly

Your Body Image:Your Body Image:(Ch11/L2)(Ch11/L2)

Body image: the way you see your bodyBody image: the way you see your body

Fad Diets:Fad Diets: popular for a time; quick, easy weight loss popular for a time; quick, easy weight loss Weight cycling:Weight cycling: repeated patterns of losing and repeated patterns of losing and

regaining weight/ typical to those who fad dietregaining weight/ typical to those who fad diet

How do we know a FAD diet?How do we know a FAD diet? Does it follow MyPyramid?Does it follow MyPyramid? Does it promise ultra-fast weight loss (more than 2 lbs. Does it promise ultra-fast weight loss (more than 2 lbs.

per week)per week) Lose weight without physical activityLose weight without physical activity Diets require purchase of certain productsDiets require purchase of certain products

EATING DISORDERS EATING DISORDERS (Ch11/L2)(Ch11/L2)

Eating Disorders: extreme, harmful, eating behaviors that Eating Disorders: extreme, harmful, eating behaviors that can cause serious illness or even deathcan cause serious illness or even death

FactFact: : Eating disorders are classified as a mental Eating disorders are classified as a mental illness and are linked to depression, low self-esteem, illness and are linked to depression, low self-esteem, troubled personal relationshipstroubled personal relationships

FactFact: : Social and cultural forces play a role in Social and cultural forces play a role in emphasizing personal appearance/ A job depending on emphasizing personal appearance/ A job depending on looks can lead to an eating disorderlooks can lead to an eating disorder

3 Types of Eating 3 Types of Eating DisordersDisorders

1. Anorexia Nervosa - irrational fear of weight gain 1. Anorexia Nervosa - irrational fear of weight gain leads people to starve themselvesleads people to starve themselves

Known as self-starver - avoids mealsKnown as self-starver - avoids meals Eats only few foods & small amountsEats only few foods & small amounts Counts every calorie they eatCounts every calorie they eat Exercises excessively; weighs repeatedlyExercises excessively; weighs repeatedly

ConsequencesConsequences: : malnutrition, starvation, bones malnutrition, starvation, bones become brittlebecome brittle , reduction in organ size, heart , reduction in organ size, heart problems, and sudden cardiac deathproblems, and sudden cardiac death

More eating disorders…More eating disorders…2. Bulimia Nervosa - 2. Bulimia Nervosa - cycles of overeating, cycles of overeating,

purging, attempts to rid the body of foodpurging, attempts to rid the body of food binge and purge or binge and fast/exercisebinge and purge or binge and fast/exercise use of Laxativeuse of Laxative Typically are normal weightTypically are normal weight

ConsequencesConsequences: : dehydration, sore and dehydration, sore and inflammed throat, teeth damage, stomach inflammed throat, teeth damage, stomach damage, damage to intestines and kidneysdamage, damage to intestines and kidneys

Chemical imbalances leading to heart failure Chemical imbalances leading to heart failure and deathand death

More Eating disorders…More Eating disorders…3. Binge Eating Disorder:3. Binge Eating Disorder: Person overeats compulsively/ large Person overeats compulsively/ large

amounts of food in short periods of time amounts of food in short periods of time much like bulimia. They don’t occur as much like bulimia. They don’t occur as frequently. Person feels guilty & disgusted frequently. Person feels guilty & disgusted but powerless to stopbut powerless to stop

Consequences: becoming overweight or Consequences: becoming overweight or obese, high blood pressure, Type 2 obese, high blood pressure, Type 2 diabetes, and cardiovascular diseasediabetes, and cardiovascular disease

More common in males than other More common in males than other disorders disorders

HOW TO GET HELPHOW TO GET HELP

Realize these are serious illnessesRealize these are serious illnesses Need medical and professional helpNeed medical and professional help Sometimes will need hospital stays if Sometimes will need hospital stays if

severesevere Anorexia must be restored to normal, Anorexia must be restored to normal,

healthy weight and maintainedhealthy weight and maintained Bulimia deals with emotionally breaking Bulimia deals with emotionally breaking

cycles of binging & purgingcycles of binging & purging Binge Eating must also deal with Binge Eating must also deal with

emotional problems causing behavioremotional problems causing behavior

LIFELONG NUTRITIONLIFELONG NUTRITION(Ch11/ L3)(Ch11/ L3)

Special Dietary Needs:Special Dietary Needs:Athletes, infants, people who are ill, pregnant women: Athletes, infants, people who are ill, pregnant women: all need to take great care in their dietall need to take great care in their diet

VegetariansVegetarians: : People who eat mostly plant based People who eat mostly plant based foodsfoods

The strictest type is a vegan/ absolutely no animal The strictest type is a vegan/ absolutely no animal based foodsbased foods

Plant based foods lower in saturated fat reducing risk Plant based foods lower in saturated fat reducing risk of disease and some cancers; however, this diet needs of disease and some cancers; however, this diet needs great variety and be well planned in order to get great variety and be well planned in order to get needed amino acidsneeded amino acids

Athletics and NutritionAthletics and NutritionFacts:Facts: Eating right affects performanceEating right affects performance Potential need for 2,000 to 5,000 calories Potential need for 2,000 to 5,000 calories

per day from nutrient dense food and per day from nutrient dense food and foods higher in carbs and proteinsfoods higher in carbs and proteins

They need extra amounts of waterThey need extra amounts of water They do NOT need LARGE amounts of They do NOT need LARGE amounts of

protein and sports drinks and protein protein and sports drinks and protein shakes, etc…shakes, etc…

PHYSICAL ACTIVITYPHYSICAL ACTIVITY(Ch12/L1)(Ch12/L1)

Physical activityPhysical activity: : Any form of movement causing the Any form of movement causing the body to use energybody to use energy

Physical FitnessPhysical Fitness: : The ability to carry out daily tasks The ability to carry out daily tasks easily and reserve enough energy for unexpected easily and reserve enough energy for unexpected demandsdemands

ExerciseExercise: : Purposeful, planned, repetitive activity that Purposeful, planned, repetitive activity that improves your level of fitness (TEENS are to aim for 60 improves your level of fitness (TEENS are to aim for 60 minutes a day)minutes a day)

Fact:Fact: Inactivity brings risk for shortened life and Inactivity brings risk for shortened life and multiple health problems (p.322) and the benefits of multiple health problems (p.322) and the benefits of activity are numerous: Better self esteem, Stress Relief activity are numerous: Better self esteem, Stress Relief (releases endorphines), Better mood, Better sleep(releases endorphines), Better mood, Better sleep

IMPROVE YOUR FITNESS IMPROVE YOUR FITNESS (Ch12/L2)(Ch12/L2)

5 Components:5 Components:1. Cardiorespiratory Endurance: Ability for heart and 1. Cardiorespiratory Endurance: Ability for heart and

lungs and blood vessels to send oxygen to your lungs and blood vessels to send oxygen to your tissues during vigorous activity - Example: Step Test 3 tissues during vigorous activity - Example: Step Test 3 min./ bench 12” high (see 12.6, p. 326) min./ bench 12” high (see 12.6, p. 326)

2. Muscular Strength: The amount of force muscles exert 2. Muscular Strength: The amount of force muscles exert - Example: Situps and pushups- Example: Situps and pushups

3. Muscular Endurance: Ability of muscles to continue a 3. Muscular Endurance: Ability of muscles to continue a task over a long period of time - Example: Situps and task over a long period of time - Example: Situps and pushupspushups

4. Flexibility: Ability to move your body parts through a 4. Flexibility: Ability to move your body parts through a full range of motion - Example: Sit n Reachfull range of motion - Example: Sit n Reach

5. Body Composition: Ratio of fat tissue to lean tissue 5. Body Composition: Ratio of fat tissue to lean tissue (see chpt. 11/ L.1) - Example: BMI and Skinfold Test (see chpt. 11/ L.1) - Example: BMI and Skinfold Test (Ch 11/ L1)(Ch 11/ L1)

Planning your ProgramPlanning your Program(Ch12/L2 )(Ch12/L2 )

Use different methods to improve different elements Use different methods to improve different elements of fitnessof fitness

Aerobic Exercise: Aerobic Exercise: Includes Includes all rhythmic activities all rhythmic activities that use large muscle groups for an extended period that use large muscle groups for an extended period of time. It raises your heart rate and body’s need for of time. It raises your heart rate and body’s need for oxygen. Examples: Jog, swim, ride bike, etc.oxygen. Examples: Jog, swim, ride bike, etc.

Anaerobic Exercise:Anaerobic Exercise: Included intense , short bursts Included intense , short bursts of activity in which muscles work so hard they of activity in which muscles work so hard they produce energy without oxygenproduce energy without oxygenExamples: Lifting weights, sprintingExamples: Lifting weights, sprinting

Fact:Fact: Aerobic Exercise improves Cardiorespiratory Aerobic Exercise improves Cardiorespiratory Endurance and Anaerobic Exercise improves Endurance and Anaerobic Exercise improves

muscular strength and endurancemuscular strength and endurance

Target Heart Zone Target Heart Zone (Ch12/L2)(Ch12/L2)

Page 329 (Real World Connection)Page 329 (Real World Connection) Steps:Steps: Multiply your age by .7 =_____Multiply your age by .7 =_____ Take this # / subtract it from 208 =____Take this # / subtract it from 208 =____ Multiply this # by 50% to get your minimum Multiply this # by 50% to get your minimum

heart. Rate for moderate activity ____heart. Rate for moderate activity ____ Multiply that same # by 70% to get your Multiply that same # by 70% to get your

maximum hrt. Rate for vigorous activity ____maximum hrt. Rate for vigorous activity ____ Multiply that same # by 85% to get heart. Rate Multiply that same # by 85% to get heart. Rate

for intense activity _____for intense activity _____ (Ex. 16 yr. old on chart)(Ex. 16 yr. old on chart)

Principles to Follow for Principles to Follow for your Program (Ch12/L3)your Program (Ch12/L3)

4 keys to building a fitness plan:4 keys to building a fitness plan:

1. 1. Specificity: Specificity: Choosing an activity to improve on Choosing an activity to improve on the element of fitness you want (ex.)the element of fitness you want (ex.)

2. 2. Overload: Overload: Exercising beyond your regular level Exercising beyond your regular level so your body will adapt and get strongerso your body will adapt and get stronger

3. 3. Progression: Progression: Gradually increasing demands on Gradually increasing demands on your body a little more each session or more oftenyour body a little more each session or more often

4. 4. Regularity: Regularity: Working out on a regular basis/ min. Working out on a regular basis/ min. of 3 workouts a week with different activities to of 3 workouts a week with different activities to get the recommended one hour. get the recommended one hour.

Stages of an Actual Workout Stages of an Actual Workout Stage 1: Stage 1: Warm-up: Gentle cardio activity that prepares Warm-up: Gentle cardio activity that prepares

the muscles for work and increases blood flow. the muscles for work and increases blood flow. Gradually increases pulse rate and body Gradually increases pulse rate and body temperature (slow jog)temperature (slow jog)

Stage 2:Stage 2: Workout (see next slide)Workout (see next slide)Stage 3: Stage 3: Cool-down: Low level activity preparing body to Cool-down: Low level activity preparing body to

return to the resting state. Allows heart rate and return to the resting state. Allows heart rate and breathing to return to normal and reduces the breathing to return to normal and reduces the strain on the heart as well as prevents muscle strain on the heart as well as prevents muscle soreness (5-10 min. of gentle activity or soreness (5-10 min. of gentle activity or stretching)stretching)

The Workout: The Workout: Heart Rate at Heart Rate at efficiencyefficiency

F.I.T.T. PrincipleF.I.T.T. Principle

F: FrequencyF: Frequency - Schedule at least 3 times per week and - Schedule at least 3 times per week and in between do other types of physical activityin between do other types of physical activity

I: IntensityI: Intensity - Push yourself hard to create “overload”— - Push yourself hard to create “overload”—get into your heart zone and feel strain, not pain to get into your heart zone and feel strain, not pain to your musclesyour muscles

T: Time T: Time - The duration of workouts need to keep heart - The duration of workouts need to keep heart in the target heart rate zone for at least 20 minutes in the target heart rate zone for at least 20 minutes and strength training for at least 20-30 minutes/ and strength training for at least 20-30 minutes/ flexibility about 10 minutesflexibility about 10 minutes

T: TypeT: Type - Vary your activity throughout the week to - Vary your activity throughout the week to build different elements of fitness build different elements of fitness Ex: jog on M/W; lift weights on T/ThEx: jog on M/W; lift weights on T/Th

***Track your progress…***Track your progress…

Journal your Journal your Resting Heart Rate:Resting Heart Rate: the number of times your heart the number of times your heart beats per minute when you are not beats per minute when you are not active (# for 15 seconds x 4) 60 to active (# for 15 seconds x 4) 60 to 100 is typical for teens (better fit/ 100 is typical for teens (better fit/ better resting pulse)better resting pulse)

Safety and Avoiding Injuries Safety and Avoiding Injuries (Ch12/L4)(Ch12/L4)

Watch the weather and plan aheadWatch the weather and plan ahead***Cautions:***Cautions: Cold weather:Cold weather:

Avoid exercising outdoors in extreme cold or Avoid exercising outdoors in extreme cold or be sure to dress in multiple layers be sure to dress in multiple layers (hypothermia/dangerously low body temps)(hypothermia/dangerously low body temps)

Hot weather:Hot weather: Heavy sweating leads to dehydration and fluids Heavy sweating leads to dehydration and fluids are needed before, during and after exercise to are needed before, during and after exercise to prevent this; sodium, potassium and chloride prevent this; sodium, potassium and chloride (all need to be replaced esp. during hot (all need to be replaced esp. during hot weather) - sports drinks help thisweather) - sports drinks help this

Hot Weather Health Hot Weather Health IssuesIssues

OverexertionOverexertion: : Overworking the bodyOverworking the body

Heat ExhaustionHeat Exhaustion: : Physical stress on the body due to Physical stress on the body due to overheating. Symptoms include: dizzy, faint, rapid overheating. Symptoms include: dizzy, faint, rapid pulse, cramps, nausea and vomitingpulse, cramps, nausea and vomiting

Heat StrokeHeat Stroke: : Untreated heat exhaustion and loss of Untreated heat exhaustion and loss of fluids that lead to the body losing its ability to cool fluids that lead to the body losing its ability to cool itself through perspiration. Can cause SUDDEN itself through perspiration. Can cause SUDDEN deathdeath

Symptoms of dehydrationSymptoms of dehydration: : Darkened urine, dry Darkened urine, dry mouth, weakness—get fluids before danger is mouth, weakness—get fluids before danger is increasedincreased