The Impact of Dehydration
Did you know that the human body is made up of 40-75% of water. Muscle mass is 70-75% water. Water has many functions in your body:
Helps to regulate body temperature
Helps to transport nutrients through blood
Provides structure to cells and tissues within your body
Help with cardiovascular and kidney function
Lubricates joints
Helps with hydrating the skin for optimal skin health
Cushions brain and spinal cord
Helps with digestive health
Helps with performance during exercise
Dehydration mainly occurs when you do not consume enough water through your dietary habits or you lose excessive amounts of fluid, when you sweat, vomit, etc. Effects of dehydration start to happen when only 2% of body weight is lost due to water. Signs and symptoms of dehydration include:
Dizziness
Thirst
Dark urine
Fatigue
Headache
Dry or sticky mouth
Confusion
Muscle cramps
Constipation
Low blood pressure
Electrolyte imbalances
When you are dehydrated, it affects your physical performance and even cognitive function.
Performance Deficits of Dehydration Cognitive Deficits of Dehydration
Decrease strength Slower response time
Decrease power Decreased coordination
Increased difficulty to focus
So how much water should you consume before, during, and after exercise? According to American College of Sports Medicine, these are general fluid replacement guidelines you can use to guide water intake:
Before Exercise: 14-22oz of fluid 2 hours before exercise
During Exercise: 6-12oz of water or sports drink every 15-20 minutes
After Exercise: 16-24oz of water or sports drink for every pound of body weight loss during exercise
Sports drinks are best for exercise that is continuous for over an hour or exercising in the heat. Otherwise, water is typically enough to meet your needs.
Sources:
-Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013;17(6):21-28. doi:10.1249/FIT.0b013e3182a9570f
-Penney, S. (no date) Recommended daily water intake for health and performance, NASM. Available at: https://blog.nasm.org/nutrition/hydration-health-performance (Accessed: 28 June 2024).