Dehydration is when the body has inadequate amounts of fluid, and occurs when 2% of the body weight is lost during exercise- even our Personal Trainers in maidenhead can’t tell when someone has lost 2% of their weight, and so we should try to maintain good hydration constantly.
The risk of dehydration is increased depending on- the intensity of the exercise, if it’s a hot day, how hydrated you are before the activity, and what foods you have eaten.
The symptoms of dehydration are;
- A dry mouth
- Dark coloured and strong smelling urine.
- Spells of dizziness and light headedness
- Skin may not bounce back very quickly if pinched
- Dry lips
- Mucle cramps in extreme cases
If you’re feeling these symptoms then drink plenty of fluids, such as water, squash and isotonic drinks (diluted orange juice and a couple of teaspoons of salt). Avoid caffeinated drinks such as tea and coffee. Sipping fluids over a period of time is also a good idea, especially if you find you’re not keeping the fluids down.
If the symptoms persist then despite drinking plenty of fluids, then consult your GP- as if untreated can lead to various heat illnesses such as heat stroke, or lead to fainting. Anyone can become dehydrated, including babies, and so we should always try to prevent dehydration by drinking the right amounts of fluids. Drinking about 2-3 litres of water a day is a good estimate of your requirements.