Here are a few quick reminders about the symptoms of dehydration now that the days are growing longer, hotter and you are most likely gearing up for a race or two.
1) Thirst is a poor indicator of whether you should drink, because once your mind registers thirst, you are already dehydrated. You may need to force yourself to drink fluid as some people become nauseous and lose their appetite. Sweating is a good sign that you are staying on top of your hydration needs.
2) Urine should be pale yellow. Urine that is clear may be a signal that you have over hydrated. Urine that is dark yellow or even orange and small in quantity is a signal that you are dehydrated.
3) Difficulty concentrating, blurry vision and a headache are also signs to replenish.
4) Your body’s ability to perform physical work weakens as your blood, muscles; lubricating fluids between joints and brain are all forced to function with a less than optimal fluid supply.
Remember the “Rules of Hydration”:
- 2 cups fluid 2 hours prior to exercise
- 1 -2 cups fluid 15 minutes prior
- 6-12 ounces every 15-20 minutes during exercise
- 2 cups fluid for every pound loss following exercise
Categories: Sports Nutrition