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The most critical part of any session is to hydrate your body with mineral water before and after

• A minimum of 8oz of mineral water is REQUIRED for your session to be successful.
• Redmond  Real  Salt is my preferred salt. Just add a small pinch to your water  to allow your body to hydrate properly once a day.
• You're preferred mineral water is great too.

 While too much sodium in your diet can be unhealthy, skipping salt altogether isn't necessarily the solution. Sodium is a critical electrolyte that, along with potassium and chloride, helps to deliver water to your body's cells. That means a diet that's too low in sodium can actually increase your risk of dehydration. .

• Around two-thirds of the water in your body is inside your cells. 
• Your body’s water is stored in intercellular and extracellular compartments. Each compartment not only contains water but salt too. 
• You usually have an equal balance of salt in intracellular and extracellular compartments, except when you’re dehydrated. When you’re dehydrated, salt decreases or increases in one of the compartments. This causes a change in pressure that triggers a shift in water from one compartment to another.
• When the body doesn’t have enough water, for example, the extracellular compartment takes water from the intercellular compartment, which causes cells to shrink worse than that wool sweater you accidentally threw into the dryer. (Redmond Real Salt)

1. Thirst and Dry Mouth: As a general rule, if you're thirsty, you are already dehydrated. It is important to be proactive about hydration and meet daily fluid intake recommendations. Fluid needs vary based on age, activity level, heat and altitude level, among other factors, but the Academy of Nutrition and Dietetics recommends women drink 9 cups of fluid per day and men drink 12.
2. Headache: Lack of liquids can lead to restriction of blood vessels which decreases blood flow. When blood flow is decreased it can cause a headache and even trigger a migraine.
3. Confusion: Decreased blood flow to the brain can make you feel disoriented, dizzy and confused. You may have problems with recall or have difficulty with finding the right words. Confusion can be an early sign of heat exhaustion. If you are warm and confused you should stop your current activity, seek shelter in a cool place and rehydrate.
4. Muscle Cramps: Excessive sweating and lack of electrolytes can cause your muscles to seize or cramp. Dehydration cramps are typically felt in the legs, arms, abdomen and back. Dehydration leg cramps, sometimes called "Charley horses," can strike when you're asleep or during activity. Stretching and drinking fluids will help you rehydrate and ease muscle cramps.
5. Dark Urine: If your urine is pale in color—similar to the color of straw—then you are properly hydrated. If your urine is dark yellow and bordering brown or orange, you are dehydrated and should stop what you are doing to rest and rehydrate.

Yes. Severe dehydration can cause a decrease in blood volume which results in a decrease in blood pressure. When your body can't deliver proper blood flow and oxygen to your organs, you can enter hypovolemic shock, or low blood volume shock. This is one of the most serious, sometimes life-threatening complications of dehydration.

Yes. For the same reason dehydration can cause low blood pressure, it can also cause heart palpitations. Palpitations are the feeling of a pounding, fast-beating or fluttering heart. When blood volume is decreased, the heart has to beat faster to try to continue to deliver oxygen to your organs. If you are experiencing heart palpitations you should stop what you are doing, rest in a cool location and drink water until your heart resumes a normal rhythm. (redihealth.org)