Do you know that people of all ages can get dehydrated? Staying hydrated plays an important role in your health. Dehydration happens when your body gets rid of more fluids than normal, i.e. more than it takes in or absorbs. Most times drinking too little water during exercise, hot weather, or daily activities can also cause the body to use up its stored water. This means that your body doesn’t have enough water and other fluids to function normally.
Water is the main component of the body. It represents around 60% of the weight of an adult’s body – a little more in infants (75%) and a little less in elderly persons (50%). The average person needs at least 64 ounces of water a day, and even more under hot, dry conditions or during exercise. Keeping well hydrated is not just important for health and survival, but for physical performance, and it is a vital component for muscle growth.
According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 16- 20 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. When you are finished with the activity, you should drink more. How much more? To replace what you have lost: at least another 16 to 24 ounces (2- 3 cups).
In the same context, Trainer Ralph Roberts also said another common mistake many people make is drinking too many sports drinks or anything with a high amount of sugar. He said that can cause dehydration too. But drinking something with electrolytes can help. Getting enough water to maintain your blood pressure ensures your tissues get the oxygen, nutrients and hormones from your bloodstream that they need to function, while water in your saliva contains enzymes that help break down your food. If you suffer from dehydration, your tissues which all rely on water to function can’t work effectively.
Signs of dehydration are:
- dry, sticky mouth
- sleepiness
- feeling thirsty
- decreased urine output
- few or no tears when crying
- headache
- dizziness
Dehydration can cause dry skin, dizziness, fatigue, an increased heart rate and impaired cognitive function. David Morrow, a private fitness trainer at the Sports Club/Irvine and veteran endurance athlete, says “When you’re dehydrated, your blood literally thickens, and that puts a tremendous stress on your heart. Your resting heart rate is higher, your blood pressure goes up and your circulation can be reduced. “Morrow says.
In another development, studies have revealed that drinking coffee, tea, sodas or other beverages containing caffeine only makes the problem worse. In-order to stay safe and avoid dehydration, doctors recommend drinking 8 to 10 8-ounce glasses of water a day.
There are those who cannot tolerate the taste of water alone. Experts suggest that a slice of lemon or lime in the glass can be a good compromise, says Dietician Carol Semelroth of St. Jude Medical Centre in Fullerton. Semelroth recommends supplementing that water with fruit juices, non-fat milk and soups – cold soup if it’s a hot summer day.
The following tips according to WebMD may help you prevent dehydration.
- Drink plenty of water before, while, and after you are active. This is very important when it’s hot out and when you do intense exercise. Drink plenty of water before, during, and after exercise.
- Take a container of water or sports drink with you when you exercise, and try to drink at least every 15 to 20 minutes.
- Encourage your child to drink extra fluids
- Avoid high-protein diets. If you are on a high-protein diet, make sure that you drink at least 8 to 12 glasses of water each day.
- Avoid alcohol, including beer and wine. They increase dehydration and make it hard to make good decisions.
Gabriel Ifinnwa
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