How can you recognize unusual signs of dehydration. What are the hidden symptoms of fluid loss in the body. Why is staying hydrated crucial for overall health. How does dehydration affect different bodily functions.

Understanding Dehydration: More Than Just Thirst

Dehydration occurs when your body loses more fluids than it takes in, disrupting normal bodily functions. While thirst is the most common indicator, there are several less obvious signs that your body may be running low on fluids. Recognizing these symptoms is crucial for maintaining optimal health and preventing potentially serious complications.

Dehydration doesn’t just mean a lack of water; it also involves the loss of essential electrolytes like sodium, magnesium, and potassium. These minerals play vital roles in various bodily functions, including breathing, movement, and cognitive processes. When electrolyte balance is disrupted, it can lead to a range of unexpected symptoms.

Who is at risk for dehydration?

Certain groups are more susceptible to dehydration:

• People with diabetes
• Athletes and those who exercise intensely
• Individuals experiencing acute illnesses with vomiting or diarrhea
• Those with disabilities that may limit their ability to drink fluids
• Young children and older adults

Recent research has highlighted that middle-aged and elderly men may be particularly vulnerable to dehydration complications. A study published in the Journal of Physiology in November 2020 found that as men age, their bodies become less adept at detecting dehydration markers, such as elevated blood salt levels. This diminished sensitivity can lead to inadequate fluid intake and increased health risks.

Bad Breath: An Unexpected Sign of Dehydration

Have you ever noticed an unpleasant taste in your mouth or persistent bad breath despite good oral hygiene? This could be a sign of dehydration. Saliva plays a crucial role in maintaining oral health, as it contains antibacterial properties that help keep harmful bacteria in check.

When you’re dehydrated, your body may not produce enough saliva, leading to bacterial overgrowth in the mouth. Dr. John Higgins, a professor of medicine at the University of Texas in Houston, explains, “If you’re not producing enough saliva, you can get bacterial overgrowth in the mouth, and one of the side effects of that is bad breath.”

This phenomenon is similar to “morning breath,” which occurs because saliva production slows down during sleep. If you find yourself with persistent bad breath or a dry mouth, it may be time to increase your fluid intake.

Skin Changes: Dryness, Flushing, and Loss of Elasticity

Contrary to popular belief, excessive sweating isn’t always a sign of dehydration. In fact, as dehydration progresses, your skin may become noticeably dry and flushed. Dr. Higgins notes, “A lot of people think that people who get dehydrated are really sweaty, but in fact, as you go through various stages of dehydration, you get very dry skin.”

Another key indicator of dehydration is a loss of skin elasticity. This can be observed through the “skin turgor test,” where a small portion of skin is pinched and released. In a well-hydrated person, the skin should quickly return to its normal position. However, in someone who is dehydrated, the skin may remain “tented” for a longer period.

How to perform a skin turgor test

1. Gently pinch the skin on the back of your hand or your lower arm.
2. Hold for a few seconds, then release.
3. Observe how quickly the skin returns to its normal position.
4. If it takes more than a couple of seconds to flatten out, you may be dehydrated.

Muscle Cramps: When Dehydration Affects Physical Performance

Have you ever experienced sudden, painful muscle cramps during or after exercise, especially in hot weather? These cramps could be a sign of dehydration and heat illness. When your body loses significant amounts of fluid, it struggles to regulate its temperature effectively, leading to various heat-related symptoms.

Dr. Higgins explains the connection between dehydration and muscle cramps: “The hotter you get, the more likely you are to get muscle cramps, and that’s from a pure heat effect on the muscles. As the muscles work harder and harder, they can seize up from the heat itself. Changes in the electrolytes, such as sodium and potassium, can lead to muscle cramping as well.”

It’s important to note that proper rehydration after exercise involves more than just water. A study published in BMJ Open Sport and Exercise Medicine in March 2019 found that drinks containing electrolytes may be more effective for rehydration following intense physical activity.

Cognitive Impairment: How Dehydration Affects Your Brain

Did you know that even mild dehydration can impact your cognitive function? Research has shown that losing as little as 1-2% of your body weight in fluids can lead to decreased concentration, slower reaction times, and mood changes.

A study published in the British Journal of Nutrition in November 2015 found that mild dehydration (1-2% loss of body mass) was associated with impaired cognitive performance, particularly in tasks requiring attention, executive function, and coordination. This highlights the importance of maintaining proper hydration for optimal mental performance.

Signs of cognitive impairment due to dehydration

• Difficulty concentrating
• Confusion or disorientation
• Slower reaction times
• Irritability or mood swings
• Short-term memory issues

Digestive Issues: When Dehydration Affects Your Gut

Dehydration can have a significant impact on your digestive system, leading to various gastrointestinal issues. One of the most common problems associated with inadequate fluid intake is constipation.

When you’re dehydrated, your body tries to conserve water by extracting more fluid from your food waste as it moves through the colon. This results in harder, more difficult-to-pass stools. Additionally, dehydration can slow down digestion and decrease the production of digestive enzymes, further exacerbating digestive discomfort.

How dehydration affects digestion

1. Reduces the production of saliva, which contains enzymes crucial for breaking down food
2. Decreases the amount of water available to mix with fiber, making stools harder
3. Slows down the movement of food through the digestive tract
4. Can lead to acid reflux and indigestion

If you’re experiencing persistent digestive issues, consider increasing your fluid intake and monitoring your hydration status.

Urinary Changes: Color and Frequency as Hydration Indicators

Your urine can provide valuable insights into your hydration status. The color, frequency, and volume of your urine can all serve as indicators of whether you’re getting enough fluids.

In general, well-hydrated individuals will have pale yellow or clear urine and urinate frequently (around 6-8 times per day). As dehydration sets in, urine becomes darker in color and less frequent. Very dark or amber-colored urine is a strong sign that you need to increase your fluid intake.

Urine color chart

• Pale yellow to clear: Well-hydrated
• Dark yellow: Mild dehydration
• Amber or honey-colored: Moderate dehydration
• Brown: Severe dehydration (seek medical attention)

It’s important to note that certain foods, medications, and supplements can affect urine color, so consider other symptoms and your overall fluid intake when assessing hydration status.

Prevention and Treatment: Strategies for Staying Hydrated

Maintaining proper hydration is crucial for overall health and well-being. While the commonly cited recommendation is to drink eight 8-ounce glasses of water per day, individual needs may vary based on factors such as activity level, climate, and overall health.

Tips for staying hydrated

• Drink water throughout the day, not just when you feel thirsty
• Consume water-rich foods like fruits and vegetables
• Monitor your urine color and frequency
• Increase fluid intake during hot weather or intense physical activity
• Consider electrolyte-rich beverages for prolonged exercise or illness
• Set reminders or use apps to track your water intake

If you suspect you’re experiencing dehydration, start by slowly increasing your fluid intake. For mild to moderate cases, oral rehydration solutions or sports drinks low in sugar and high in electrolytes can be effective. However, in cases of severe dehydration (characterized by symptoms such as extreme thirst, dizziness, rapid heartbeat, or loss of consciousness), seek immediate medical attention.

Remember, prevention is key when it comes to dehydration. By staying aware of your body’s signals and maintaining consistent fluid intake, you can avoid the potentially serious consequences of fluid imbalance and support your overall health and well-being.

6 Unusual Symptoms of Dehydration and Tips to Stay Hydrated

Every living creature needs water to survive. And sweating, peeing, vomiting, and diarrhea all militate against optimal fluid levels, says MedlinePlus, even to the point of threatening survival.

The feeling of thirst is the result of a complex physiological process, research shows, intended as a warning that you’re dehydrated, and in danger of not functioning properly.

According to MedlinePlus, dehydration doesn’t just mean your body is losing water — it also means you’re losing electrolytes, such as sodium, magnesium, and potassium, all of which you need to breathe, move, talk, and generally stay up and running.

As MedlinePlus points out, certain health conditions, including diabetes, can put you at an increased risk of dehydration. If you’ve been sweating too much because of the heat or overexertion, urinating frequently, or throwing up or having diarrhea because of the flu or another acute illness, it’s especially important to pay attention to replenishing your water reserves.

People who are especially vulnerable to dehydration include those who are unable to quench their thirst because of disability or disease, athletes, and those who are simply too young or too old to replace lost fluids on their own, according to NHS Inform. Men who are middle-aged or elderly may be at particular risk of complications from dehydration, according to a small study published in the Journal of Physiology in November 2020. (The study did not involve women.) The researchers found that over time, the body becomes worse at detecting markers of dehydration (such as high levels of salt in the blood), and without these signals, older adults may not realize they are dehydrated or drink fluids to rehydrate. Untreated dehydration can cause the heart rate to increase, straining your ticker.

6 Unusual Signs of Dehydration You Should Know About

Tips For Staying Hydrated

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Extreme dehydration — defined by the World Health Organization as a loss of more than 10 percent of your body weight in fluid — can lead to injury or fatal complications, and it requires an ER visit. Seizures, cardiac arrhythmia, or hypovolemic shock can occur because your blood volume is too low.

Yet it rarely comes to that. Most of the time, you can easily replenish your fluid stores and fend off dehydration when you drink water throughout the day. Thirst, headache, and dry mouth are all signs it’s time to reach for water or a sports drink that’s low in sugar and high in electrolytes, says MedlinePlus.

But the signs of dehydration aren’t always so obvious. Here are six surprising signs and symptoms of dehydration.

1. Bad Breath Is a Possible Warning Sign of Dehydration

Saliva has antibacterial properties, but dehydration can prevent your body from making enough saliva, per the Better Health Channel.

“If you’re not producing enough saliva, you can get bacterial overgrowth in the mouth, and one of the side effects of that is bad breath,” says John Higgins, MD, a professor of medicine at the University of Texas in Houston and the chief of cardiology at Lyndon B. Johnson General Hospital.

It’s the same reason you may wake up with “morning breath”: Saliva production slows down during sleep, notes the Mayo Clinic, leading to an unpleasant taste in the mouth as bacteria grow. So the next time you experience dry mouth and your breath smells less than fresh, it may be time to rehydrate.

2. Dry or Flushed Skin Could Be a Symptom of Dehydration

“A lot of people think that people who get dehydrated are really sweaty, but in fact, as you go through various stages of dehydration, you get very dry skin,” Dr. Higgins says, adding that skin may appear flushed as well.

Another key skin-related symptom of dehydration is a loss of skin elasticity, according to MedlinePlus. This can cause skin to remain “tented” after being pinched, taking some time to return to its normal appearance (more on that below).

3. Muscle Cramps Are a Dehydration Symptom, Likely From Heat Illness

When your body loses enough fluid, it’s unable to cool off adequately, leading to heat illness, notes OrthoInfo. One symptom to watch for is muscle cramps, which can happen during exercise, particularly in hot weather.

“The hotter you get, the more likely you are to get muscle cramps, and that’s from a pure heat effect on the muscles. As the muscles work harder and harder, they can seize up from the heat itself. Changes in the electrolytes, such as sodium and potassium, can lead to muscle cramping as well,” says Higgins.

Bear in mind that when it comes to rehydration after exercise, all drinks may not be created equal. A study published in March 2019 in BMJ Open Sport and Exercise Medicine found that when participants rehydrated with a drink containing electrolytes after exercise, they were less likely to develop muscle cramps. Participants who drank plain water, on the other hand, were more likely to have cramps. The study was small, so its findings may not apply to you, but the next time you feel a muscle cramp coming on after exercise, opt for an electrolyte-filled sports drink.

Even in cooler weather, dehydration is possible if you don’t replace lost fluids by drinking small amounts of water while working out. Higgins says symptoms may be milder or come on slower, but dehydration carries the same risks, regardless of the temperature outside.

4. Fever and Chills Are Symptoms of Heat Illness, Which Causes Dehydration

Other symptoms of heat illness include fever and chills. Excessive sweating combined with your skin feeling cool to the touch may be signs of heat exhaustion, according to the Centers for Disease Control and Prevention (CDC).

Fever can worsen dehydration. The higher the fever, the more severely dehydrated you may become. Unless your body temperature decreases, your skin will lose its cool clamminess and then become hot, flushed, and dry to the touch. At this point, it’s important that you cool yourself down immediately and see a medical professional, the CDC advises. Applying ice and cool, wet cloths, and moving to a cool area are short-term strategies until you can get medical attention.

According to the Mayo Clinic, children and infants lose more of their body fluid to fever, and they are more likely to experience severe diarrhea and vomiting from illness. An infant or young child may also have other dehydration-related symptoms, such as a soft spot on their head, no tears when they cry, or fewer wet diapers than normal. Any fever in an infant or toddler is cause for concern. Ask your pediatrician for advice on when to call the doctor in these circumstances.

The CDC urges adults with fever to seek help if their temperature reaches 103 degrees F. This could be a medical emergency.

5. Food Cravings, Especially for Sweets, May Just Mean You’re Thirsty

“When you’re dehydrated, it can be difficult for organs such as the liver, which uses water, to release glycogen [stored glucose] and other components of your energy stores, so you can actually get cravings for food,” Higgins says.

While you can crave anything from chocolate to a salty snack, cravings for sweets are more common because your body may be experiencing difficulty breaking down glycogen to release glucose into the bloodstream to use as fuel, he says.

6. Headaches Could Be a Sign You Need to Drink More Water

As MedlinePlus points out, even mild dehydration can cause a headache. Although various factors besides dehydration can cause headaches, drinking a full glass of water and continuing to sip more fluids during the day is an easy way to ease your pain if, in fact, dehydration is the culprit.

Are You Dehydrated, or Is It Something Else?

If you’re thirsty, you’re already dehydrated. But lack of thirst doesn’t necessarily mean you’re well hydrated. Here are two other ways to check your hydration.

Try this skin test. Use two fingers to pinch up some skin on the back of your hand, and then let go. The skin should spring back to its normal position in less than a couple of seconds. Higgins says that if the skin returns to normal more slowly, you might be dehydrated, per MedlinePlus.

Check your urine. If you’re well hydrated, your urine will be mostly clear with a tinge of yellow (the color of light lemonade before it hits the bowl). Darker yellow or orange are the “warning” colors to watch for, per UC San Diego Health. If your pee is dark, start drinking fluids. (On the flip side, clear or transparent urine could mean you’re getting too much water.)

Tips for Staying Hydrated

When it comes to daily water intake, hard-and-fast rules are difficult to apply because the amount of fluid you need depends on so many factors, including your age, gender, whether you’re pregnant or breastfeeding, and whether you have any underlying medical conditions or chronic illnesses.

The 2004 guidelines from the National Academies of Sciences, Engineering, and Medicine — the most recent available — advise 2.7 liters of water per day for women and 3.7 liters per day for men. You can reach this amount by consuming certain foods, water, and other fluids.

Here are some tips for getting all the liquid you need and prevent dehydration.

Keep Your Water Bottle Handy at All Times

Accessibility can make a difference. This can be as simple as carrying a water bottle with you. “If it’s right next to you, you’ll likely get into the habit of sipping it without even realizing it,” says Johannah Sakimura, RD, an outpatient oncology dietitian at Overlook Medical Center in Summit, New Jersey.

Try Spicing Up Plain Water

While it’s important to drink plenty of water, not everyone enjoys it straight. “If you don’t love plain water, jazz it up by adding a splash of fruit juice or chunks of fresh or frozen fruit,” says Sakimura. “Or try naturally flavored calorie-free seltzers — their fizz and fruit flavor make them more appealing than plain flat water.”

Turn to Sugar-Free Herbal Tea or Coffee

Sakimura recommends unsweetened teas, which are available in lots of different flavors. “Sip fruity iced teas during the day (with lots of ice if it’s hot out), or cozy up with a mug of hot peppermint or chamomile tea at night — they all count toward your daily fluid goal.”

And if your beverage of choice is coffee rather than tea, that works, too: While caffeine may have a diuretic affect, increasing your need to urinate, one crossover study of 50 men found that there were no significant differences in total hydration when the men drank four cups of coffee daily compared with four cups of water. The results of the study, which were published in the journal PLoS One, suggest that coffee hydrates similarly to water when consumed in moderation by regular coffee drinkers.

While this particular study exclusively focused on men who drank coffee, the Mayo Clinic notes that caffeinated beverages can still help all adults achieve their daily hydration goals — just be sure to consume no more than 400 milligrams (mg) per day. Symptoms such as upset stomach, frequent urination, and insomnia could mean you’re drinking too much coffee.

Swap Your Packaged Snacks for Fresh Options

“Swap dry snacks, like chips, pretzels, and crackers — which have a very low water content — with refreshing munchies, like fresh or frozen fruit, yogurt, healthy smoothies, celery with peanut butter, and cut veggies with hummus,” recommends Sakimura.

Pile on the Produce

In the same vein, know that those veggies and fruits are hydrating, just like liquids. “Aim to make half your plate produce at meals. All those vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals, and fiber,” says Sakimura. “In fact, some fruits and vegetables are more than 90 percent water — including cantaloupe, strawberries, watermelon (of course), cucumber, celery, lettuce and leafy greens, zucchini, tomatoes, and bell peppers.”

Sip More Fluid During Meals

“Sipping water with meals will help you eat more slowly, pace your eating, and, of course, stay hydrated,” Sakimura says. Drinking water before eating may furthermore help with weight loss, as it did for participants of a study published in the journal Obesity. During a small randomized controlled trial involving 84 subjects, participants who drank 500 milliliters (ml) of water 30 minutes before eating lost an average of 1.3 kilograms (kg) at the 12-week follow-up.

A Final Note on the Importance of Preventing Dehydration for Older Adults

Older adults may be at a greater risk of dehydration for a number of reasons, per the National Council on Aging (NCOA). For one, you may experience a decreased sense of thirst as you age, which can in turn diminish your daily water intake. Some older adults become chronically dehydrated if they take certain medications, such as diuretics, are not able to get themselves a glass of water easily, or forget to drink because of a health issue such as dementia. Chronic dehydration in an older adult may lead to confusion, low blood pressure, dizziness, and constipation.

If you have an elderly relative with mobility limitations or cognitive problems, be sure to watch them for signs of dehydration, or ask their caregivers to do so too, and make sure that they drink enough water. As for your own well-being, remember that the human body is composed of at least 60 percent water, notes the U.S. Geological Society. Keep that healthy balance, and drink up!

Additional reporting by Sheryl Huggins Salomon, Laura McArdle, and Kristeen Cherney.

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Dehydration and Tight Muscles

Part 2 of Why are My Muscles Always Tight?

At one point or another, we have all been dehydrated and felt the repercussions. Headaches, fatigue, dry mouth and confusion are just a few. Even with these obvious signs, some people may not realize they are dehydrated. Even if you do drink water regularly, you can become dehydrated. In this second blog of a four-part series, I am going to explain the role dehydration plays on the muscular system and muscle tightness.

How Much Water Should I Be Drinking?

Studies have produced varying recommendations for water consumption over the years. But your individual water needs depend on many factors, including your health, how active you are and your weight to muscle density.

There is no one size fits all but having an idea of what your body requires will help you estimate how much to drink each day. The Mayo Clinic recommends:

Again, there are many variables to consider with water consumption. Where you live, can impact how much you need to drink. For example, Florida’s humidity and heat index in the summer compared to Colorado in the summer.

Even if you do drink water regularly,

 you can become dehydrated.

Related > Part 1 – Muscle inhibitions role in chronic tight muscles 

Dehydration and Impact on the Muscular System

The National Athletic Training Association conducted a study of dehydration and the Symptoms of delayed onset muscle soreness (DOMS) in normothermic men.

The study stated these effects on the muscular system with dehydration:

Exercise performance decreases as less blood is available for perfusion (the passage of blood) of active skeletal muscle. Blood flow to exercising muscles is significantly reduced with dehydration due to reductions in blood pressure and perfusion pressure. Sweating is maintained by intracellular water shifting to the extracellular space, resulting in cell dehydration and adversely affecting skeletal muscle cell function. Dehydration negatively affects muscle performance by impeding thermal regulation, altering water movement across cell membranes, and interfering with actin-myosin cross-bridge formation.

We must remember that tight muscles are not a diagnosis. Tight muscles are a symptom. When your body tightens up it is in protection mode and trying to tell you that something is wrong. Stretching may help temporarily, but until the real cause (in this case dehydration) is addressed your body will return to its original state.

Tight muscles are not a diagnosis.

Tight muscles are a symptom.

Water May Not be Enough

When you discharge fluids from your body naturally, you also get rid of electrolytes and minerals. If you are severely dehydrated the water-electrolyte balance may be off leaving you even more thirsty than you were before.

Water makes us go to the restroom and if you’re doing so every 30 minutes you are losing more and starting to feel worse even though you been drinking water all day. Therefore, I recommend electrolyte water or Gatorade to my personal training clients. Gatorade has a lot of sugar so I often suggest to dilute it.

Personal Training Helps with Tight Muscles

M.A.T. training can help you improve tight muscles and significantly improve your range of motion.

I can identify chronically inhibited muscles that may be caused by dehydration. Don’t wait! Contact me today to see how medical personal training can improve your lifestyle. Contact me for customized personal training services at my South Tampa studio!

real and fictitious risks / Blog / Clinic EXPERT

How much water should you drink per day and what risks can be caused by non-compliance with the correct regimen? On the Internet you can find a lot of advice and conflicting information on this topic, and some companies directly claim that it is their drinks that can save you from dehydration. In fact, everything is not so simple. In this article, we will help you deal with this issue.

Often we don’t think about how much water we consume. There is another extreme – people painstakingly monitor the regular replenishment of fluid in the body and try to always keep some kind of soft drink with them.

The truth is that most healthy people rarely experience severe dehydration and even less often water poisoning.

Numerous metabolic mechanisms of our body work 24 hours a day to maintain the constancy of the water-salt balance within us – they control both the flow of water into the body (including the feeling of thirst) and its removal from the body.

But it should be noted that certain populations are indeed at increased risk dehydration, these primarily include children and the elderly, athletes, as well as those who are prone to loose stools (with irritable bowel syndrome, inflammatory bowel disease, chronic pancreatitis and other gastrointestinal diseases).

In the course of daily activities, our body uses a certain amount of water daily, primarily to carry active beneficial molecules and remove toxins from the body. The volume of water used may vary depending on environmental conditions (for example, dry hot or humid cool air), as well as the needs of our body. For example, a woman’s body tends to retain water during menstruation, which can slightly increase body weight and lead to some swelling, most often in the legs. This is a physiological, natural process that stops after the activation of the necessary systems and the removal of excess fluid.

People who like to eat salty foods retain more fluid in their bodies. This is caused by excess sodium intake. It is for this reason that in any pathological conditions accompanied by edema, it is recommended to limit the intake of salt with food. This also applies to people with high blood pressure – limiting salt intake allows you to avoid pressure surges, and sometimes reduce the amount of antihypertensive drugs taken.

How does thirst quenching work?

Water consumption is regulated through behavioral mechanisms – through the development of a feeling of thirst or satiety. When a person loses a lot of water, and the concentration of electrolytes in the body remains the same, the blood becomes unnecessarily “viscous”. The blood supply to the salivary glands is rebuilt, which leads to a decrease in salivation, as a result, a person experiences a feeling of dry mouth and thirst. The hypothalamus determines the characteristics of the water-salt composition of the body and sends signals that regulate urination and sweating. As a result, the excretion of water from the body with sweat, urine and stool is reduced, which allows you to avoid dehydration for some time.

Risks of dehydration

Dehydration is not only uncomfortable for a person, but can also be detrimental. With a decrease in the water content in the body, attention is disturbed, the ability to perceive and process information, mood worsens, headaches and fatigue develop. Severe dehydration can lead to significant bodily dysfunction up to 90,013 deaths.

The first sign of dehydration is the onset of thirst.

In this way, the body gives a signal to a person that it is necessary to immediately replenish the water reserves in the body. Thirst usually develops when water deficit is about 200-400 ml. The protective mechanism prevents further loss of fluid from the body: sweating and urination are reduced. If a person is in a hot atmosphere, this can lead to overheating of the body and the development of heat stroke. That is why it is important to listen to your feelings and, if a feeling of thirst arises, do not delay its satisfaction.

In older people, the feeling of thirst may be dulled due to age-related changes in the body and especially in the nervous system. Therefore, in the absence of contraindications, doctors generally recommend that older adults regularly monitor and drink water throughout the day to stay hydrated. Some elderly people, unfortunately, , avoid drinking liquid because they do not want to go to the bathroom again. Especially often this happens before going to bed. However, this approach can be detrimental to health and quality of life .

What makes you thirsty

The following factors increase your need for water:

• drinking alcohol walking in an airplane or rooms with forced air circulation
• being in mountainous areas
• hot and dry weather
• increased intake of proteins, salt and sugar, carbohydrate deficiency (ketosis)
• taking diuretics
• physical activity
• pregnant or breastfeeding
• diarrhoea, vomiting
• fever
• surgery, blood loss or burns
• infant or elderly age.

Let’s illustrate one of the above points with an example. It is known that active sports training significantly accelerates metabolic processes in the body, which is accompanied by increased sweating. All this leads to a significant increase in water demand. In the case when the training takes place in a hot atmosphere or in the sun, the need for water is even higher. For example, during intense physical activity, an athlete can additionally lose about 1.5–2 liters of water per hour.

Debunking myths

Many Internet publications contain myths about dehydration:

Myth #1.

Drink 8 cups of water a day to moisturize your skin, fight wrinkles and improve skin condition.

The fact is that drinking extra fluids by people who are healthy and already drinking enough water, does not improve the condition of the skin. The body will excrete excess fluid naturally without affecting the firmness of your skin. It is correct to assess your body’s need for fluid, taking into account the intensity of physical activity and the presence of any pathological processes in the body, and the subsequent selection of moisturizing creams with a cosmetologist.

Myth #2.

To avoid dehydration, drink plain water in addition to drinks.

Medical studies show that the lack of water can be compensated not only with ordinary water, but also with juices, herbal teas, soups, broths, etc. However, in case of significant dehydration , it is necessary to drink exactly water, as this will allow you to quickly restore the water-salt balance in the body without consuming additional calories.

Myth #3.

Darkening of urine clearly indicates dehydration.

Indeed, with a lack of water in the body, the concentration of excreted urine occurs and it becomes a little darker. However, dark urine can also occur with certain foods, such as beets, asparagus, and other foods, and can also be a symptom of liver and kidney disease.

Myth #4.

Experts have established the exact daily amount of water needed by a person.

Unfortunately, there is no magic exact dose that is equally good for everyone. We are all unique and live our own unique lives. Although researchers still continue to work on determining the optimal amount of water consumption for both healthy people and for various groups of patients.

Water in and out of the body

Every day, water enters our body with drinks and food, and a certain amount of water is formed during metabolism (for example, when fat is burned). On average, about 1450–2800 ml of water enters the human body daily:

• drinks (550-1500 ml)
• food (700-1000 ml)
• metabolism (300 ml).

And with the help of the skin and lungs, the gastrointestinal tract and the urinary system, the same volume of water (1450–2800 ml) is excreted daily from the human body:

• 3 evaporation from the skin (450–900 ml)
• exhaled air (350 ml)
• chair (150 ml).

However, when the intensity of the body’s work changes (physical activity, various diseases), our body needs more fluid.

How much should I drink daily?

To answer this question, “banal” and public tests will help you – a clinical blood test with the determination of hematocrit, a general urine test with the determination of specific gravity.

For a more informative assessment of the presence of fluid in the body, bioimpedancemetry will help – according to the results of the procedure, you will see how much fluid, fat mass and lean mass, including bones, muscles and internal organs, are in your body.

According to the results of these examinations, the doctor will be able to say for sure whether there is a need to correct the drinking regime and not only.

What is the best water to drink?

Shop counters and catering chains offer us a fairly extensive selection of drinks.

Often our attention is drawn to carbonated drinks. It must be remembered that their pleasant taste hides insidious excess calories and sugar. That’s right – read the packaging and evaluate each time why I buy and drink this drink.

This problem is especially relevant for developed countries, because many people drink drinks not to quench their thirst, but due to “close availability” and to get pleasant taste sensations, stimulate the nervous system with caffeine and sugar, or to relax due to alcohol. The sports industry has also invented a new type of soft drink – sports. However, most experts are very skeptical about the benefits of sports drinks for maintaining fluid-salt balance and improving training results.

Fruit juices contain fruit pulp and a significant amount of water, which also quenches thirst. It is correct to use natural freshly squeezed juices , if necessary, with the addition of pure water. Commercial juices may contain sugar and preservatives, the frequent use of which may be harmful to health.

In order to maintain good health and well-being, it is recommended to drink pure water, slightly mineralized water (up to 2-2.5 grams of minerals per liter), weak black and green tea, herbal teas (chamomile, peppermint, Ivan tea). Remember that drinking green tea with milk has a mild diuretic effect and will help save you from feeling swollen and heavy in your legs.

Conclusion

Water is an important source of well-being. The human body is a self-regulating system, so to maintain health, you just need to listen to it and drink the amount of water you need without limiting yourself. Try to get water from low-calorie, sugar-free drinks.

How does dehydration affect your workout?｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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Few things kill your performance in the gym like dehydration. It’s no secret that the body needs water every day to function properly, and even more so in the gym. Dehydration can affect muscle contraction, concentration, and cause lethargy and fatigue.

Dehydration varies from athlete to athlete, so it’s important to know your signs of dehydration. In this article, we will explain how dehydration can affect the body and athletic performance, and give tips on staying hydrated.

Symptoms of dehydration

Before getting into the specifics of how dehydration affects exercise, it’s a good idea to start with a definition. What is dehydration? Every human body has a natural, homeostatic fluid level and strives to maintain it at all times. Dehydration can simply be defined as any loss of fluid from this normal or optimal level.

The degree of dehydration can be mild, moderate or severe. The more dehydrated, the worse the symptoms. It is important to note that different degrees of dehydration look very different for different people.

If you’re not sure if you’re hydrated enough, you can do a self-test to see if you need fluids. Some common symptoms and effects of dehydration:

• Dry mouth
• Dizziness
• Weakness
• Fatigue
• Strong thirst
• Dark urine
• Cognitive impairment
• Muscle cramps
• Dorepatura after training

It’s important to remember that if you’re dehydrated, you don’t have to have all the signs. Many factors are involved in maintaining the daily water balance, and, of course, they will be different for different people. For example, the amount of fluid in the body can be affected by things such as diet, athletic training, medication, and climate.

How Dehydration Affects Athletic Performance in the Gym

In the gym and during training, attention should be paid to the level of hydration. Sweating, we lose minerals and electrolytes, which are very important for the normal functioning of the body. For example, studies show that the loss of only 2% of the mass of water in the body affects mental performance.

The body’s preferred source of energy is adenosine triphosphate (ATP). During exercise, the normal energy requirement increases, creating an increased “requirement” of the body for ATP for optimal functioning. To meet energy needs, the body must convert dietary nutrients into ATP through multiple processes. Water plays a crucial role in this cycle, and without it, productivity can drop to zero.

How to stay hydrated

Generally speaking, dehydration usually occurs as a result of an accumulation of time or activity that has brought the body into a negative fluid balance. The best advice for preventing dehydration is to simply maintain adequate fluid levels throughout the day. There are many ways to do this.

• Keeping the body hydrated throughout the day Drink water throughout the day. For most active people, there is no golden rule about how much water you need to drink per day. The easiest way to stay hydrated is to simply drink whenever you feel thirsty. Forget to drink during the day? Consider bringing a reusable water bottle with you.
• Take electrolytes after intense training Try to find liquid sources of electrolytes. The intake of electrolytes allows you to replenish their reserves that you may have used up during training. The most important electrolytes to look for in supplements include sodium bicarbonate, potassium, magnesium, calcium, chloride, and phosphorus.
• Drink more on hot days On warm days, when you spend a lot of time outside, you may notice that you sweat more than usual. Passive sweating can easily lead to dehydration without you knowing it. Increase your fluid intake accordingly and try to supplement your body with foods high in electrolytes. An easy way to ensure that your body is replenishing your body’s vital electrolytes is to take single serving packets or electrolyte tablets with you.
• Look out for all sources of hydration Nearly every liquid drink or meal consumed throughout the day, other than diuretics, such as caffeinated drinks and alcohol, can play a role in keeping the body hydrated. Don’t like water? Try recovery shakes, juices, and even fruits to stay hydrated.

The tips above are easy to implement and follow every day. The goal should not be just increased drinking, but intuitive drinking that meets the general needs of the body. If you are mobile and sweat a lot, your electrolyte and fluid needs will be much higher than others. When in doubt, drink something every couple of hours and remember to drink more after an intense workout.

Staying hydrated is more than just drinking eight glasses of water a day. While this advice is good general advice for the public, it does not take into account the individual needs of the body and the impact of lifestyle factors such as exercise. If you sweat regularly and want to achieve optimal performance, then it’s worth taking a closer look at hydration as one of the most important items on your list of daily needs.