How does dehydration affect muscle function. What are the unusual signs of dehydration. Why are older adults more susceptible to dehydration. How can athletes prevent dehydration-related muscle cramps. What role do electrolytes play in hydration.

Understanding Dehydration and Its Impact on Muscle Function

Dehydration is a condition that occurs when the body loses more fluids than it takes in, leading to an insufficient amount of water and other fluids to carry out normal bodily functions. While most people associate dehydration with thirst and decreased urine output, its effects on muscle function are often overlooked.

Muscles require proper hydration to function optimally. When dehydrated, muscles may experience:

• Reduced blood flow
• Decreased oxygen delivery
• Impaired nutrient transport
• Increased risk of cramping
• Delayed recovery from exercise

These effects can significantly impact athletic performance and everyday activities. Understanding the relationship between dehydration and muscle function is crucial for maintaining overall health and preventing potential complications.

The Link Between Dehydration and Delayed-Onset Muscle Soreness (DOMS)

Delayed-onset muscle soreness (DOMS) is a common experience for many athletes and fitness enthusiasts. It typically occurs 24-48 hours after intense or unfamiliar exercise. Recent research has suggested a potential connection between dehydration and the severity of DOMS symptoms.

Why does dehydration exacerbate DOMS? The proposed mechanisms include:

1. Reduced blood flow to muscles, hindering the removal of metabolic waste products
2. Impaired delivery of nutrients necessary for muscle repair and recovery
3. Increased inflammation due to fluid imbalance
4. Altered electrolyte balance affecting muscle contraction and relaxation

These factors can contribute to prolonged and more intense muscle soreness, potentially impacting an individual’s ability to train consistently and recover effectively.

Unusual Symptoms of Dehydration: Beyond Thirst and Dry Mouth

While thirst and dry mouth are well-known indicators of dehydration, several less obvious symptoms can signal a need for fluid replenishment. Recognizing these unusual signs can help individuals address dehydration before it becomes severe.

1. Bad Breath

Dehydration can lead to decreased saliva production, creating an environment conducive to bacterial growth in the mouth. This bacterial overgrowth often results in bad breath, similar to “morning breath” experienced upon waking. If you notice persistent bad breath despite good oral hygiene, it may be a sign to increase your fluid intake.

2. Dry or Flushed Skin

Contrary to popular belief, dehydration doesn’t always manifest as excessive sweating. As dehydration progresses, skin may become dry and flushed. A key indicator is reduced skin elasticity, known as skin turgor. When dehydrated, pinched skin may take longer to return to its normal position.

3. Muscle Cramps

Dehydration can contribute to muscle cramps, particularly during exercise in hot weather. This occurs due to a combination of factors, including:

• Heat stress on muscles
• Electrolyte imbalances
• Reduced blood flow to working muscles

Proper hydration and electrolyte balance are crucial for preventing exercise-induced muscle cramps.

The Unique Challenges of Dehydration in Older Adults

As individuals age, their risk of dehydration increases due to various physiological changes. A study published in the Journal of Physiology in November 2020 highlighted the particular vulnerability of middle-aged and elderly men to dehydration-related complications.

Why are older adults more susceptible to dehydration? Key factors include:

• Decreased thirst sensation
• Reduced ability to concentrate urine
• Changes in body composition (less total body water)
• Medication side effects
• Chronic health conditions

The study found that over time, the body becomes less efficient at detecting markers of dehydration, such as elevated blood sodium levels. This impaired detection can lead to inadequate fluid intake and increased risk of dehydration-related complications.

Cardiovascular Implications of Chronic Dehydration

Chronic dehydration can have significant impacts on cardiovascular health, particularly in older adults. When the body is dehydrated, blood volume decreases, leading to increased heart rate and strain on the cardiovascular system.

How does chronic dehydration affect heart health?

• Increased blood viscosity, making it harder for the heart to pump
• Elevated risk of blood clots
• Reduced cardiac output
• Potential for electrolyte imbalances affecting heart rhythm

These effects underscore the importance of maintaining proper hydration for overall cardiovascular health, especially in aging populations.

Optimizing Hydration Strategies for Athletes and Active Individuals

For athletes and physically active individuals, maintaining proper hydration is crucial for performance and recovery. While water is essential, recent research suggests that the composition of rehydration beverages can impact their effectiveness.

A study published in March 2019 in BMJ Open Sport and Exercise Medicine examined the effects of different rehydration drinks on fluid retention and exercise performance. The findings highlighted the importance of electrolyte-containing beverages for optimal rehydration, particularly after intense exercise or in hot conditions.

What makes an effective rehydration drink for athletes?

• Balanced electrolyte content (sodium, potassium, magnesium)
• Appropriate carbohydrate concentration
• Palatability to encourage consumption
• Rapid absorption properties

Athletes should consider their individual needs, exercise intensity, and environmental conditions when selecting hydration strategies. Consulting with a sports nutritionist can help develop personalized hydration plans for optimal performance and recovery.

Prevention and Management of Dehydration-Related Muscle Issues

Preventing dehydration and its associated muscle problems requires a proactive approach to fluid intake and body awareness. Here are some strategies to maintain proper hydration and muscle function:

1. Develop a Consistent Hydration Routine

Establish regular drinking habits throughout the day, not just during physical activity. Aim to consume water or other hydrating beverages at consistent intervals.

2. Monitor Urine Color

Use urine color as a simple indicator of hydration status. Pale yellow urine generally indicates good hydration, while dark yellow or amber urine suggests a need for increased fluid intake.

3. Adjust Fluid Intake Based on Activity and Environment

Increase fluid consumption during hot weather, high-intensity exercise, or when experiencing illness that causes fluid loss (e.g., vomiting, diarrhea).

4. Incorporate Electrolyte-Rich Foods and Beverages

Include sources of essential electrolytes in your diet, such as fruits, vegetables, and sports drinks when appropriate.

5. Practice Pre-Hydration Before Exercise

Begin physical activities in a well-hydrated state by consuming fluids in the hours leading up to exercise.

6. Use Technology to Track Hydration

Consider using smartphone apps or smart water bottles that remind you to drink water regularly throughout the day.

7. Recognize Early Signs of Dehydration

Be attentive to subtle indicators of dehydration, such as fatigue, headache, or decreased exercise performance.

By implementing these strategies, individuals can significantly reduce their risk of dehydration-related muscle issues and maintain optimal physical function.

The Role of Nutrition in Supporting Hydration and Muscle Health

While fluid intake is crucial for maintaining hydration, the foods we consume also play a significant role in supporting overall hydration status and muscle health. A well-balanced diet can contribute to improved fluid retention and electrolyte balance.

How does nutrition impact hydration and muscle function?

• Fruits and vegetables with high water content contribute to overall fluid intake
• Adequate protein intake supports muscle repair and recovery
• Balanced electrolyte consumption through food sources helps maintain proper fluid balance
• Certain nutrients, such as omega-3 fatty acids, may help reduce exercise-induced inflammation

Incorporating hydration-supporting foods into your diet can complement fluid intake and promote overall muscle health. Some examples include:

1. Watermelon: High water content and rich in electrolytes
2. Cucumber: Contains antioxidants and has hydrating properties
3. Greek yogurt: Provides protein and electrolytes for muscle recovery
4. Coconut water: Natural source of electrolytes and easily absorbed
5. Spinach: Rich in magnesium, which is important for muscle function

By focusing on both fluid intake and nutrition, individuals can create a comprehensive approach to maintaining hydration and supporting muscle health.

Emerging Research on Dehydration and Cognitive Function

While the physical effects of dehydration on muscle function are well-documented, recent research has begun to explore its impact on cognitive performance. This connection is particularly relevant for athletes and individuals engaged in mentally demanding tasks.

How does dehydration affect cognitive function?

• Reduced attention span and concentration
• Impaired short-term memory
• Decreased reaction time
• Increased perception of task difficulty
• Mood disturbances, including increased irritability

These cognitive effects can have significant implications for athletic performance, particularly in sports that require quick decision-making and strategic thinking. Moreover, the impact of dehydration on cognitive function can extend to daily activities, affecting work performance and overall quality of life.

Recent studies have suggested that even mild dehydration (1-2% body weight loss) can lead to measurable cognitive impairments. This underscores the importance of maintaining proper hydration not just for physical performance, but also for mental acuity.

Strategies for Maintaining Cognitive Function Through Hydration

To support both physical and cognitive performance, consider the following approaches:

1. Start your day with a glass of water to replenish fluids lost during sleep
2. Keep a water bottle visible and easily accessible throughout the day
3. Set reminders to drink water at regular intervals, especially during mentally demanding tasks
4. Consume hydrating foods as part of your regular diet
5. Monitor hydration status before, during, and after physical or mental exertion

By prioritizing hydration for both physical and cognitive health, individuals can optimize their overall performance 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

00:01:28

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.

Drinking Too Much Water (Hyponatremia): What You Need to Know

Yes, it’s possible to drink too much water and put your health at risk. Hyponatremia is a condition in which the blood’s sodium level drops too low. Learn…

By Angela HauptJuly 3, 2023

5 Diets That May Contribute to Dehydration

Certain eating plans, including the keto diet, high-protein diets, and intermittent fasting, are linked to an increased risk of dehydration. Here’s what…

By Angela HauptJune 30, 2023

7 Health Benefits of Water Backed by Scientific Research

Scientific research shows that your body uses water in all its cells, organs, and tissues to help regulate temperature and maintain other critical functions…

By Jessica MigalaJune 26, 2023

The Truth About Hydration: 5 Myths and 5 Facts

Are certain people prone to dehydration? Do you really need eight cups of water per day? And what does the color of your urine mean? Find the answers …

By Leslie BarrieJune 14, 2023

8 Foods High in Water That Can Help Prevent Dehydration

Eat your water to stay hydrated. These 8 foods high in water can help you fend off dehydration. Click through to discover which to add to your grocery…

By Moira LawlerApril 6, 2023

What Is Dehydration? Symptoms, Causes, Diagnosis, Treatment, and Prevention

Dehydration happens when your body doesn’t have enough fluid to function at its best. Stages of dehydration are mild, moderate, or severe, but everyday…

By Sheryl Huggins SalomonFebruary 20, 2023

Is Your Symptom a Sign of Dehydration or Something Else?

Concussion, heatstroke, and hypothyroidism are just three conditions that you may mistake for dehydration. Learn about the symptoms that dehydration has…

By Moira LawlerOctober 25, 2022

Severe Dehydration Treatment Options

Older people, those with chronic disease, and kids are a few the groups at risk for severe dehydration. Learn about the signs of this stage of dehydration…

By Sheryl Huggins SalomonAugust 25, 2022

8 Smart Tips for Preventing Dehydration

From drinking a glass of water when you wake up to noshing on water-rich foods, there are plenty of ways to fight off dehydration. Check out health experts…

By Moira LawlerJuly 19, 2022

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.
Read more

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.