Dehydration And Exercise

   Water is one of the most important elements of the human body. In fact, our bodies are made up of approximately 75 % water, and this plays a vital role in all the body's functions, making it an essential part of not only a healthy diet, but also a big part of an exercise and diet program. Preventing dehydration during exercise is absolutely critical to your health and wellbeing.

   Studies have shown that people who exercise in the heat will generally be suffering dehydration to some varying degree. Exercise strangely enough seems to blunt the thirst mechanism. To make matters worse, as we grow older, our sense of thirst seems to diminish. This causes all sorts of problems for the elderly as they just seem to forget to drink. However, during exercise, dehydration causes a marked slowdown in performance and endurance. Not many people know that just 2% loss in body weight caused by dehydration during exercise, can impair the body's ability to dissipate heat. This is very uncomfortable, but a 4% loss can become critical, causing heat exhaustion and in extreme cases life-threatening heat stroke.

   Dehydration during exercise is caused simply by an increase in sweat production as the body tries to cool down, coupled with inadequate replacement of fluids. This fluid must be replaced before, during and right after exercise to prevent dehydration occurring. It is important to be fully hydrated before exercise so that you are not suffering from dehydration after. It is much easier to maintain the fluids in your body than to begin from square one after exercise and try and rectify the situation quickly. Fluid must also be drunk during exercise to prevent dehydration, and don't wait until you are feeling thirsty, as this is your body's sign that dehydration is already happening.

   As soon as your exercise has finished, begin replacing the fluid losses immediately, as this will prevent dehydration and will ensure the quickest recovery time. Drinking cool beverages will also help the body cool down and regain its normal temperature much more quickly.

   It is important to closely supervise children when they are playing sports or during their exercise activities. Even though their thirst signals work very well at this age, they can easily succumb to dehydration as they become so busy and they simply don't make enough time to drink. Consequently this leave them suffering from dehydration as a result of their exercise. It is important that they be encouraged to drink before sports and that there are plenty of scheduled fluid breaks.

   Symptoms of dehydration include feelings of thirst, an increased heart rate, an increase in blood pressure, headache, muscle cramps, and dark urine.
When it gets to this stage, electrolytes should be introduced with fluids and if feelings do not subside quickly then medical attention should be given.