Dehydration & Heat Illness Warning Signs:
- Muscle cramps
- Decreased performance
- Difficulty paying attention
- Early fatigue
- Dark urine
- Dry mouth
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!
Last Modified on May 18, 2016