Dehydration

• Dehydration while performing various strenuous activities is a common concern and can effect anyone who leads a healthy lifestyle, but can be dealt with quickly and easily and only requires a small amount of planning and consideration. If you exercise, it is important to plan ahead in order to ensure that you stay adequately hydrated during your routine.
  
  Dehydration often results when the quantity of fluid provided to the body is less than that consumed as a result of perspiration, respiration and urination. Perspiration, in particular is heightened during exercise. Measures should thus be taken in order to ensure that the body is adequately hydrated.
  
  Sweating is your body's natural response to excessive exertion and is a way for it to maintain its core body temperature. This results in the loss of fluid and some electrolytes: various minerals essential for essential processes.
  
  Symptoms of dehydration are varied and include dizziness, dryness of the mouth, thirst, flushed skin, cramps, lethargy and countless others. In the short term, this can cause constipation and heatstroke. Ultimately, in the long term, dehydration may result in very serious complications, including some cancers, kidney stones and dementia. It can also lead to death.
  
  

Plan ahead

• Drinking lots of fluid, especially during summer months and during heavy exercise can prevent dehydration. Also, to avoid excess sweating you might want to wear loser clothing and natural fibers while exercising.
  
  Prior to exertion, take care to avoid substances that act as natural diuretics. These can include, but are by no means limited to caffeine, present in coffee, tea and soda and alcohol. A diet high in animal protein can also have a diuretic effect as it causes more frequent urination, leading to potential dehydration.
  
  It is also important to replace the fluids lost by sweating during your exercise routine. Drink sixteen ounces of water before beginning your regimen and four to eight ounces during your program. Have several glasses after you have completed exercising. Pacing your intake of water may help your body to better absorb it properly.
  
  Before beginning any routine, plan the activity, its intensity and duration. Make sure that you are not overexerted. The more readily available the water is, the more likely it is that you will maintain adequate hydration.
  
  Remember, that while fluid loss may be more evident during the warmer summer months, dehydration is just as dangerous during colder temperatures.
  
  The easiest way to tell if one is adequately hydrated is by the color your urine. If it is clear, or lemon juice colored you are getting enough water.
  
  

Solutions

• Water is the best replacement of fluid for the body, Some people, particularly athletes, may want to consider consuming both water as well as sports drinks, as those may aid in replacing not only the fluids, but also electrolytes lost during heavy exercise.