This is a state the body enters when it doesn’t have enough fluids to function optimally. Every day our bodies use about two litres of water, just through breathing, sweating, passing urine and bowel movements.
WHAT IS DEHYDRATION?
Hot weather, physical exertion, illnesses like gastro, vomiting and diarrhoea and the self-inflicted pain of hangovers cause even more fluid loss, which all contribute to us being dehydrated.
This fluid loss also increases during physical activity, we can lose over two litres of water an hour during strenuous exercise – and remember, it’s not just fluid we’re losing. We also lose valuable electrolytes that our bodies need to function optimally. See electrolyte drink for dehydration.
We start to become dehydrated when more fluids are lost than are consumed. By definition, when the body is in a dehydrated state it means the amount of body water is below optimal.
Common risks include the following:
- Vomiting
- Diarrhoea
- Inadequate fluid replacement
- Induced high sweat rates (as in saunas or during exercise)
- Laxatives
- Diuretics (and substances with a diuretic effect)
- Dieting
- Febrile illness
Prevention Through Awareness
To best avoid dehydration keep hydrated!
The best way to know when to hydrate is to monitor the early warning signs. The most obivous is thirst but this can mean you are already up to 2% dehydrated and for an athlete this may be too late as it probably has already started to impact performance. The best avoidance technique for athletes is a constant monitor of urine output for volume and colour, both low output and dark coloured urine are signs of the start of a dehydrated state and will in most cases proceed that first obvious sign of thirst.
Use SOS for Superior Hydration
It is not just athletes that may have an increase in fluid loss and increased risk of entering a dehydrated state, any normal person in the right conditions such as hot or humid weather can have an elevated rate of fluid loss. Regardless of the cause and/or if you are an athlete or not, we can be certain that dehydration will effect performance outcomes and leads to a reduction in mental function.
Some symptoms of dehydration are:
Thirst, headaches, fatigue, dizziness, muscle cramps and confusion.
For more detailed information on symptoms and the effects on physical performance please visit our Dehydration Symptoms page.
SOS Hydration is a highly effective hydration formula, but for severe symptoms, please do see a doctor.
Sources – Advanced Sports Nutrition – Dan Benardot
Dehydration Can Cause Fatigue
Dehydration Causes and Prevention and What is Dehydration
