Dehydration affects us all, not only physically, but mechanically and mentally as well. Even mild dehydration can create a reduction in muscle performance and start to show annoying symptoms. Early symptoms are decrease in weight, color-concentrated urination, headaches, dry eyes, drowsiness, loss of concentration and irritability, to name a few. And often we are dehydrated without even knowing it! And by the time we notice we are thirsty, the damage has already been done.
Aside from sickness or injury, NOTHING will affect your daily performance more than your hydration status. Proper hydration prior to exercise is more important than either your fitness level or the temperature of your surroundings in determining your ability to exercise in the heat.
What’s so bad about dehydration? The first place that fluid is lost is from the blood. With less blood pumping through the body, your heart has to pump more frequently to maintain the same rate of blood delivery to the muscles. This results in “cardiovascular drift,” where your heart rate increases, putting unnecessary stress on your heart. In addition, the body also tries to preserve blood flow to the muscles, meaning there is less blood going to the skin to dissipate heat. Keep this going much more and the elevated body temperature will ultimately cause fatigue by actually decreasing the ability of your brain to move your muscles. When dehydration gets even worse, then the water loss from your muscles themselves will cause cramps, spasms, and more.
Plan Your Drink / Drink Your Plan
It is critical to think about and plan out your hydration strategy BEFORE you engage in physical activity. Again, by the time you notice you are thirsty, you have most likely lost the battle against dehydration. You actually lose a good deal of fluid just sitting in an air conditioned car or office. Frequent drinks of water during a long automobile trip will reduce apparent road fatigue. The same applies to sitting at your desk.
Here are typical water losses during exercise : 1 hour of weight training = 8 oz; 45 minutes of swimming = 10 oz, a softball game = 16 oz; 5 mile run = 24 oz, 45 minutes of full court basketball = 24 oz; bicycling for 1 hour = 33 oz. and a marathon = 116 oz.
During exercise, pay close attention to the amount of fluid you lose. It is important to replace lost fluids during the fitness training session. Yes, you can wait until after exercise, but your health fitness and performance will positively respond if you consume fluids while training.
Too Hot Too Cold or Just Right?
Contrary to the practice of cooling or warming liquids to relieve your thirst, studies show that general temperature has no actual effect on hydration. Fluids administered to infants at body temperature vs. room temperature were equally effective at hydration.
But since colder fluids pass throgh your body quicker than warm fluids they give the perception they are better for hydration. This is not necessarily the case. Additionally, your body experiences a temperature cooling when filled with a colder liquid which feels more refreshing on a hot day. However, when it comes to thirst, colder or warmer drinks will quench it just the same.
The bottom line.... bottom's up!
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