Most People Don't Even Know Their Dehydrated - Here Are Some Of The Symptoms
Yes, you read right, thirst is one of the many symptoms of dehydration. And to compound the problem, we often drink water "alternatives" such as soda pop or juices when we get thirsty.
This does little to relieve dehydration and we are stuck with the same problem. How many times have you caught yourself taking a huge shot of Pepsi or Coke in the past week when you became thirsty?
To avoid dehydration, you need a bare minimum of 8 to 12 cups of water per day. On top of that, you'll need even more to make up the the fluid you lost during exercise.
During exercise, we lose about 4 cups of water per hour of exercise depending on your size and pespiration rate. If your working out in mild climate, you'll lose about 4 to 8 cups of fluid per hour of exercise.
In other words, you'll loose about two to four pounds of fluid per hour of exercise. So, if you weight 140 pounds, you'll loose close to 2% of your bodyweight in fluid per hour.
Now, if the workout is really intense or the climate is very hot, you'll loose alot more fluid. You'll be more susceptible to dehydration. If you don't replenish your fluid loss during exercise, you will start to see symptoms.
You might start to feel fatigued, and your performance will diminish. If you don't replenish fluid after your workout session, your performance on the following days will suffer.
Remember, dehydration is cumulative your body can't rehydrate itself. Rehydration is a must if you want to avoid any early symptom of dehydration. Only go for pure water. Soft drinks are probably the worst thing you can drink for rehydation because they're laced with huge amounts of sugar and they don't absord well in the body.
Sugar keeps the fluid in the stomach much longer so it takes alot more time for your body to use up the fluid.
To avoid dehydration, beware for an early symptoms and make sure you get at least 8 to 12 cups of water in your system everyday and more for when you work out. Let's take a look at some of the symptoms of dehydration.
-Fatigue. If your feeling very tired for no aparent reason, it might be a symptom of dehydration. Get some fluid into your system;
-Loss of appetitite;
-Dizziness or light headedness;
-Dark urine with a strong odor - Check your urine. Should be odorless and relatively clear. If it's golden or deep color with a strong odor, it's a symptom of dehydration and you need more water;
-Dry mouth - Sore throat, dry cough, and a hoarse voice;
-Burning sensation in your stomach is a symptom;
-cold hands and feet may also be a symptom;
If you start showing early symptoms, get out of the sun, stop working out, and get some water into you. Get into an air conditioned space and take it easy. Once you get some water into you, go home and rest.
Sever symptoms of dehydration
-Sunken eyes and blurred vision;
If you feel and of the above symptoms, you are in a very dangerous situation. Slowly get some water into you because a stroke may be just around the corner so you must immdiately stop what your doing and possibly see a health professional.
So remember, to avoid dehydration, drink at least 8 to 12 cups of water per day and more when your working out.
All the best,
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