Hydration Review

  • Dehydration & Heat Illness Warning Signs:

    • Muscle cramps
    • Irritability
    • Decreased performance
    • Difficulty paying attention
    • Confusion
    • Headache
    • Nausea/vomiting
    • Staggering
    • Early fatigue
    • Chills
    • Dark urine
    • Dizziness
    • Dry mouth
    • Thirst
    • Weakness


    Importance of Hydration:

    • Muscle is made up of 60-70% water.  Dehydration will rob you of strength and power.
    • Before you feel thirsty you are already 1% dehydrated
    • By the time you are 2% dehydrated your work capacity decreases by 15%
    • Carbonated drinks do not hydrate you.  For every 1 ounce of carbonated or caffeinated beverage consumed, it takes 1.5 ounces of water to overcome the fluid loss.
    • Water delivers oxygen to the muscles, which is necessary for muscle function


    Prevention of Dehydration:

    • Hydrate throughout the day.
    • During activities, especially in the heat, drink a minimum of 1.2 liters of fluid per hour of activity
    • Water breaks should be taken every 15-20 minutes and should last about 1 minute


    Dehydration effects on the body:

    • With 2.2 pounds of water loss
      • Heart rate increases by 8 beats per minute
      • Cardiac output decreases by 1 liter per minute
    • Increases the risk of a serious heat illness


    Heat Illness Progression:

    • Heat Cramps – painful cramps involving abdominal muscles and extremities caused by intense, prolonged exercise in the heat and depletion of salt and water due to profuse sweating.
    • Heat Syncope – weakness, fatigue and fainting due to loss of salt and water in sweat and exercise in the heat.  Predisposes to heat stroke.
    • Heat Exhaustion (Water Depletion) – excessive weight loss, reduced sweating, elevated skin and deep body temperature, excessive thirst, weakness, headache and sometimes unconsciousness.
    • Heat Exhaustion (Salt Depletion) – exhaustion, nausea, vomiting, muscle cramps, and dizziness due to profuse sweating and inadequate replacement of body salts.
    • Heat Stroke – A LIFE THREATENING EMERGENCY – nausea, seizures, disorientation, and possible unconsciousness, high body temperature and hot dry skin.  If suspected, must call 911!


    National Weather Service Heat Index

Last Modified on May 18, 2016