Thirsty?

By Raquel "Rocky" Herron, Fitness Manager

We hear it all the time, drink more water! Why does it seem that health and fitness professionals are constantly talking about the benefits of water? We all know that water is essential for life, but do you know what can happen with even mild dehydration? It certainly has been hot lately and it's easy to get dehydrated and often times we experience symptoms that are related to dehydration, but fail to realize it. This article arose from a recent conversation I had with my husband in which he told me he was extremely tired, his muscles and head ached, and he basically felt awful. My reply was, "how much water did you have today?"  Of course I knew what his answer was going to be, "not enough."

With summer in full swing, we tend to sweat more. It's hot and our bodies are trying to keep cool!  With sweat comes the loss of precious fluid, along with important electrolytes. It's easy to overlook the symptoms of dehydration, but it's important to recognize them in order to avoid serious damage.  According to Mayo Clinic, symptoms of dehydration include: dry mouth, sleepiness, headache, and dizziness, just to name a few. If left untreated, dehydration can cause serious complications that include: heat stroke and possible heat exhaustion, kidney failure, seizures, and brain swelling. An important thing to mention is that dehydration doesn't have to happen all at once either, it can be cumulative, which means it can happen over a period of days. So who's at risk and what steps can be taken to prevent dehydration?

Anyone can become dehydrated, but there are certain groups of people who may be more affected than others. Endurance athletes and those who work and exercise outdoors during summer months can easily become dehydrated. Infants and those with illness are also more susceptible to dehydration. It's important to be prepared in hot conditions, which means a little work is required.  Ideally, you should drink before, during, and after exercise. If you plan to exercise longer than an hour, grab a sports drink as well to help replenish important electrolytes lost during prolonged exercise. Wear cool, moisture-wicking, fast drying clothes to help you stay cooler. If you start to feel sick, sit down in a shaded area and hydrate!

With all this talk about drinking water, there is an important condition I'd like to mention, and while it seems unlikely, it has happened to endurance athletes. It's a condition called hyponatremia.  Hyponatremia occurs when the sodium in your blood becomes too low, resulting in swelling which can be mild or possibly lead to death. While most of us have an issue drinking enough water, it is important to know that too much water can be a serious issue not to be ignored.

The take home message is this: the body will not function properly without proper hydration.  Dehydration is not just about feeling thirsty, it can cause headaches and lethargy as well. Knowing what to look for in terms of dehydration is important to avoid more serious issues like heat stroke and heat exhaustion. Make hydration a priority when exercising and working in hot, humid weather.  While it's unlikely, too much water is a real issue and should not be ignored. Remember, have fun and keep moving!