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<\/p>\n1. Increased thirst and a dry or sticky mouth
\n\u201cIf you feel thirsty, you\u2019re already dehydrated,\u201d explained Dr. Laura Goldberg, pediatric sports medicine specialist in the Division of Sports Medicine at Case Western Reserve University School of Medicine. The easiest remedy is to start drinking water (and beverages with electrolytes) as soon as you notice this, but try not to let yourself get to this point.<\/p>\n
The best way to prevent this from happening is to meet your daily hydration needs, for women, the National Academy of Sciences recommends 2.7 liters of water a day (about 11.4 cups), and for men, 3.7 liters (15 cups). Try to drink more water if you\u2019ve spent excessive time in the sun, or exercising.<\/p>\n
2. Signs of fatigue, confusion or anger
\nStudies have found that mild levels of dehydration can affect your mood and cognitive functions. This is especially common in the young or elderly, who may seem less alert, or forgetful.<\/p>\n
A study from the University of Connecticut\u2019s Human Performance Laboratory found that even mild dehydration can alter a person\u2019s mood, energy and ability to think clearly. The researchers defined mild dehydration as an approximately 1.5% loss in normal water volume in the body \u2014 and the adverse reaction is the same whether you\u2019re exercising or sitting still.<\/p>\n
3. Dry eyes or blurred vision
\n\u201cWhen you\u2019ve been exercising for a long time, you\u2019re sweating and your overall body fluid goes down \u2014 this can result in dry eyes or blurred vision,\u201d said Goldberg, who also noted that any part of the body that is normally moist is going to feel dry or irritated.<\/p>\n
\u201cMonitor your hydration levels and make sure you\u2019re drinking throughout any form of exercise,\u201d she explained further.<\/p>\n
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4. Headaches or disorientation
\nDehydration can result in a headache or migraine, light headedness or delirium. \u201cI\u2019ve seen marathon runners running in zigzags because they\u2019re dehydrated. You can\u2019t make decisions and feel delirious,\u201d elaborated Goldberg.<\/p>\n
\u201cYou may also experience weakness, dizziness or nausea, because the body doesn\u2019t have enough fluid to send to other parts of the body. This could also result in heat exhaustion. You can collapse if you don\u2019t stop exercising and cool down,\u201d warned Bergeron, who also added that these specific symptoms can also be signs of over hydration, so be aware of how much you\u2019re drinking.<\/p>\n
5. Muscle cramps
\n\u201cIf you\u2019ve been exercising, it\u2019s natural for your legs to feel tired, but if it\u2019s more than that and you\u2019re experiencing muscle cramping, that\u2019s a serious sign of dehydration,\u201d Goldberg explained. This is because of the loss of water and salt in the body \u2014 you also might experience tightness in your muscles, instead of cramping.<\/p>\n
\u201cWandering and progressively widespread muscle cramping is a certain clue of a sodium deficit and dehydration in the fluid spaces surrounding certain muscles,\u201d Bergeron elaborated. \u201cBut don\u2019t confuse it with an overworked muscle which would just affect a small area.\u201d<\/p>\n
To prevent this from occurring, it\u2019s important to drink sports beverages that contain sodium, or snack on salted pretzels or low-fat cheeses. The sodium helps your body to re-hydrate and retain the water.<\/p>\n
6. Lack of sweat
\nAccording to Goldberg, this is one of the more serious symptoms to look out for and a sign of severe dehydration. It means your body is in dire need of water. Though, on the other hand, Bergeron notes that more likely it may be a sign of overheating or heatstroke \u2014 though either can occur in the presence of continued sweating. Either way, it\u2019s crucial to cool down rapidly if you\u2019re not sweating anymore.<\/p>\n
7. Dark urine
\n\u201cStraw-colored or light yellow urine means you’re properly hydrated. If your urine is dark, or if there\u2019s blood in your pee, you need to stop exercising immediately,\u201d warned Goldberg. Notably, perfectly clear urine may mean that you are over-hydrated.<\/p>\n
8. Fever
\n\u201cDehydration can lead to hyperthermia and a fever-like symptoms (e.g. chills) because over-heating can alter your body’s normal temperature ‘set point,’\u201d explained Goldberg. Excessive overheating is an urgent red flag. Stop exercising immediately, take an ice bath and hydrate.<\/p>\n
9. Shriveled and dry skin
\nIf your skin is hydrated, it will appear doughy. If you\u2019re dehydrated, your skin will lack elasticity and won\u2019t bounce back. \u201cIf you pinch your skin and it appears thin and doesn\u2019t melt back onto your body quickly, you\u2019re dehydrated,\u201d said Goldberg.<\/p>\n
Some key things to remember when exercising in the summer is that the longer you\u2019re working out, the more water you need. Also, plain water is good for you, but a combination of water, electrolytes and sodium is really the best way to stay hydrated.<\/p>\n
It\u2019s also crucial to understand that hydrating properly isn\u2019t 100% preventative, if you\u2019re working too hard and too long in the summer heat, you can still overheat no matter how much water you’re drinking. So be aware of your body, and stop what you\u2019re doing if you notice any of these symptoms.<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Increased thirst and a dry or sticky mouth \u201cIf you feel thirsty, you\u2019re already dehydrated,\u201d explained Dr. Laura Goldberg, pediatric sports medicine specialist in the Division of Sports Medicine at Case Western Reserve University School of Medicine. The easiest remedy is to start drinking water (and beverages with electrolytes) as soon as you notice …<\/p>\n","protected":false},"author":31,"featured_media":70883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[6923],"tags":[75221,75223],"yoast_head":"\n