ARDC 10th Feb

[Linden]

From a commercial site but worth thinking about ... I'm trying to add 500-1000ml to my normal intake today and tomorrow - https://www.powerade.com.au/sports-h...nd-competition

What happens to your body when you are dehydrated?

Starting exercise properly hydrated gives you the best chance of minimising dehydration as you train, play, or race hard. It can also help keep your blood volume at optimal levels, and allows you to sweat to remove heat effectively. Athletes that are well hydrated are also likely to have better concentration and skill learning ability.

The following are some examples of what could happen to your body when you are dehydrated:
Thicker blood:When you start to dehydrate, your blood volume decreases and starts to thicken and slow. This puts pressure on your heart, making it work harder to pump oxygen and glucose to your muscles.
Muscles fatigue:Your active muscles lose muscle strength and fatigue.
Mental fatigue:Reaction times, concentration and decision making ability decrease.
Overheating:As the cooling effect of sweating decreases due to less fluid in your body, your core temperature rises.

Signs and Symptoms of Dehydration

It's important to recognise the following signs of dehydration. Some of the symptoms include:
•Increased thirst
•Dry mouth
•Light-headedness
•Fatigue
•Impaired mental focus
•Low/Dark urine output
•Dull headache
•Increased heart rate

When you’re thirsty, it’s your body’s way of saying you’re already dehydrated. As little as 2% dehydration (that is, 1.4kg loss in a 70kg person) may lead to a noticeable decrease in performance. Dehydration results in increased body temperature, increased heart rate, increased ratings of effort, reduced physical performance, and reduced mental performance1. Hence, drinking during exercise can help minimise detrimental effects, especially during more prolonged and / or higher intensities of exercise. There is also now some evidence that drinking cool fluids actually helps keep your body temperature down when you’re exercising in the heat as well2. Mild dehydration can affect physical and mental performance, while severe dehydration can be life-threatening. Dehydration can develop quickly under some conditions, such as extreme heat. To avoid dehydration and perform at your best, pay attention to your thirst and make sure you consume plenty of fluids during the day.