Dehydration in exercise is very common and can be mild, moderate or severe, depending on how much of your body weight is lost through fluids. Therefore it is important that we look out for those early signs of dehydration such as thirst and dark colored urine, these are your body’s way of trying to increase water intake and decrease water loss.
Other symptoms may include:
Dizziness or light-headedness
Dry mouth, lips and eyes
Passing small amounts of urine infrequently (less than three or four times a day)
Dehydration can also lead to a substantial loss of strength and stamina. Fatigue toward the end of a prolonged sporting event may result as much from dehydration as from fuel substrate depletion. Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30%. A reduced maximal cardiac output (i.e., the highest pumping capacity of the heart that can be achieved during exercise) is the most likely physiologic mechanism whereby dehydration decreases a person’s ability to intake oxygen (VO2 max) and thus impairs work capacity.
The other main reasons dehydration has an adverse effect on exercise performance can be summarized as follows:
Reduction in blood volume
Decreased skin blood flow
Decreased sweat rate
Decreased heat dissipation
Increased core temperature
Increased rate of muscle glycogen use
Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform at its highest level. You should aim to hydrate with around 500ml-1000ml of fluid per hour of exercise dependant on temperature and intensity.
So stay hydrated in order to achieve optimal performance!!

Written by: Admin

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