Water water everywhere — it’s a very common substance that covers approximately 71% of the earth’s surface, and is absolutely essential to all known forms of life. In fact, water makes up approximately 55% – 60% of the human body. Of course, all of that water has to come from somewhere, which is why, aside from oxygen, water is the single most important thing that we take into our bodies. Simply put, the importance of hydration cannot be overstated.
This is doubly true for exercise enthusiasts. The Dangers of Dehydration Regular exercise is vital to maintaining a healthy lifestyle. That said, if you regularly engage in strenuous, physical activity without increasing your fluid intake, then you may be pushing your body towards dehydration.
When we workout, our bodies lose water at an accelerated speed. Faster, deeper breathing coupled with increased sweat production means more and more of our precious fluids are being evaporated away. Along with that water goes critical nutrients and electrolytes. This can quickly lead to dehydration, and all of the dangers that come with it.
Long-term dehydration can lead to chronic back pain, headaches, depression, high-blood pressure, digestive disorders, obesity, premature aging, kidney problems, and possibly even diabetes and heart disease. Of course, the importance of hydration isn’t just a long-term concern. As soon as your fluid levels begin to drop below recommended amounts, you’ll probably start to feel it. Reduced energy levels are likely the first indicators of dehydration. Muscle cramps (caused by increased muscle sensitivity and involuntary muscle contractions) are also a common symptom, as are constipation, dry skin, and dizziness. And, of course, poor hydration means reduced performance, as well as reduced caloric burn. The problem is that many of us think that we can stave off dehydration simply by listening to our bodies. However, this may not be the case.
Signs of Dehydration If you feel thirsty, there’s a good chance that you are dehydrated. That said, it’s possible, even common, for adults to be dehydrated without experiencing thirst. As we age, or thirst sense becomes less accurate, meaning that we may be well into dangerous levels of dehydration before we ever start to think about getting a drink.
With this in mind, it makes sense to learn to identify some of the other common signs of dehydration. The color and consistency of your urine are reliable indicators. Urine that is a deep yellow or golden color is likely a sign of dehydration. Urine from a well-hydrated person will be clear, almost colorless. Similarly, infrequent urination may be related to dehydration. A dry or sticky feeling mouth is another symptom to look out for.
Dehydration can also affect your cognitive abilities. Feeling fatigued, disoriented, confused or irrationally irritable may be a sign that you need more fluids. Other symptoms include headaches, dry eyes, blurred vision, or even fevers.
The good news is that staying hydrated during exercise can be as easy as taking a drink — as long as you’re doing it frequently enough and focusing on the right kinds of drinks.