5 SIGNS OF CHRONIC DEHYDRATION

Athlete Hydration – Signs of Dehydration – Thirst is a natural signal from the body that warns us that it needs more fluids.  However, especially during exercise, this practice may lead to inadequate hydration!

If you drink water only when you feel thirsty, you may find yourself in a STATE of ongoing dehydration. By the time the brain sends the signal to your body, you may have already lost 2 to 3% of your total fluid volume. Reduced fluid levels in the body affect athletic performance and overall health.

In research conducted at a university in North Carolina, nutritionists present a range of negative effects of mild chronic dehydration in endurance athletes.

-People involved in intense physical activity experience a reduction in performance associated with reduced endurance, increased fatigue, poor thermoregulatory capacity, reduced motivation, and increased perceived exertion.

The negative effects reported as a result of insufficient fluid intake should be of particular concern to endurance athletes, but not only them. Even more concerning is the fact that the more the body adapts to a state of chronic dehydration, the more it loses its sensitivity to water deprivation. In other words, your body will not ask for water when it NEEDS IT !!!

Warning signs: Please note that feeling thirsty is not the only warning that your body has low water reserves.

What are the five warning signs of mild chronic dehydration ?

1.Headache

Drink water rather than taking aspirin for mild headaches. Experts maintain that nerve endings in the brain generate pain signals in response to excess metabolic by-products in the reduced blood and oxygen flow caused by chronic mild dehydration.

2.Reduced mood and cognitive function

In a study conducted at the University of Connecticut, men and women showed difficulty with mental tasks and memory when signs of dehydration were present. In addition, both groups experienced increased fatigue, tension and anxiety, with these symptoms more pronounced in women both at rest and during exercise.

3.Allergies

Experts suggest that mild dehydration may cause low histamine levels and impaired immune system function. The effects often present as allergy symptoms.

4.Digestive problems 

Water is an essential part of the digestive system. Experts agree that dehydration may cause acid reflux and constipation.

5.Strong food cravings, mainly for sweets

Our bodies often misinterpret their own signals. Thirst signals are often ignored and may therefore appear as cravings for food, especially sweet or salty snacks.

-How can we achieve proper daily hydration

Adequate daily hydration will help you stay strong and healthy before, during and after exercise.

Read the following article about proper athlete hydration during an activity!!!! CLICK HERE