It's vital to remember to stay well hydrated whether you're someone doing something active or just simply going about your daily life.
Do You Know The Effects Of Dehydration ?
When you become dehydrated, your skin & muscles receive a reduced blood flow due to a reduction in total blood volume. This can result in you having ;
*A higher body temperature
*Reduction in sweat rate
*Increase in muscle glycogen use
*Perception of effort increase
* Higher heart rate
All of these factors can then contribute towards physical performance, skill & concentration levels all being reduced. If taking part in some form of physical activity, it is therefore highly important that you ensure you are in a hydrated state before commencing your activity as to ensure these adverse effects due to fluid loss are kept to a minimum.
Not Sure How To Know Whether You Are Dehydrated?
Due to urine comprising of water & other substances, dehydration will result in it becoming more concentrated & a darker colour. Your urine colour can be used as an indicator of your hydration status whereby dark-coloured urine correlates with being dehydrated.
Feeling thirsty? Although feeling thirsty or not thirsty doesn't always relate directly to your hydration status, the desire for water/liquid does coincide with dehydration.
For athletes/anyone taking their sport seriously, body weight can also be used as an indication of dehydration, working on the fact that day to day body weight is usually well maintained & a loss in body mass that goes beyond a certain level for fluctuation in normal body water mass can be a sign of dehydration. An usually low body weight upon waking can also be sign that you are dehydrated.
What To Drink
Throughout the day, water should be consumed as one of your main priorities to ensure you are hydrated but for those taking part in an activity generally lasting longer than 60 mins or during hot weather, including some form of electrolytes in your drink could be beneficial to replace sodium & other vital minerals which will have been lost through sweating & maintain your level of hydration.
It's important that excessive amounts of water aren't consumed without added electrolytes as this can cause your body to have an imbalance of electrolytes and a reduction of the amount within the blood which can lead to Hyponatremia; a condition which in extreme conditions & endurance type activities can lead to death.
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