5 Signs Of Dehydration And How To Prevent It During Your Workouts
Staying hydrated is essential for maintaining a healthy lifestyle, and it becomes even more important during physical activity.
Dehydration can negatively impact your performance, health, and overall well-being. 
In this article, we'll explore the importance of hydration during workouts, identify five signs of dehydration, and share practical tips to prevent it from happening.
The Importance of Hydration During Workouts
Maintaining Fluid Balance
Our bodies are composed of approximately 60% water, which plays a crucial role in maintaining fluid balance.
During workouts, you lose water through sweat, and if not replaced, it can lead to dehydration.
Proper hydration helps maintain fluid balance, allowing your body to function optimally.
Regulating Body Temperature
When you exercise, your body generates heat, and the primary way to dissipate this heat is through sweating.
Adequate hydration ensures your body can produce enough sweat to maintain a safe body temperature, preventing overheating.
Enhancing Athletic Performance
Dehydration can lead to a decline in both physical and mental performance.
Research shows that even a 2% reduction in body weight due to water loss can impair athletic performance.
By staying hydrated, you'll be able to perform at your best and avoid the negative effects of dehydration.
5 Signs of Dehydration
Sign 1: Dark Urine Colour
The colour of your urine can be a good indicator of your hydration level.
When you're well-hydrated, your urine will be light yellow or clear. Dark yellow or amber-coloured urine can be a sign that you need to drink more water.
Sign 2: Dry Skin and Lips
Dehydration can cause your skin and lips to become dry and less elastic.
If you notice that your skin is not as supple as usual or your lips are cracked, it could be an indication that you need to increase your water intake.
Sign 3: Dizziness and Fatigue
Dehydration can lead to reduced blood volume, which in turn causes a decrease in blood pressure and oxygen delivery to your body's cells.
This may result in feelings of dizziness, fatigue, and weakness, especially during exercise.
Sign 4: Thirst and Dry Mouth
Feeling thirsty is an obvious sign that your body needs more water. However, it's important to note that thirst may not always be a reliable indicator, especially during workouts.
A dry mouth can also be a sign of dehydration, so be sure to drink water even if you don't feel thirsty.
Sign 5: Muscle Cramps
Dehydrated muscles are more prone to cramping and spasms. When you're dehydrated, your body loses essential electrolytes, such as sodium and potassium, which are necessary for proper muscle function.
If you experience muscle cramps during your workouts, it may be a sign that you need to drink more water and replenish your electrolytes.
How to Prevent Dehydration During Workouts
Pre-Hydrate
To avoid dehydration during exercise, it's essential to begin your workouts in a well-hydrated state.
Aim to drink at least 500ml of water two hours before your workout, and consider having another 250ml about 20-30 minutes before you start.
Choose the Right Drink
Water is generally sufficient for workouts lasting less than an hour. However, if you're participating in longer, more intense activities, consider drinking a sports drink that contains electrolytes to help replace those lost through sweat.
Listen to Your Body
Pay attention to your body's signals, such as thirst, fatigue, and muscle cramps.
These could be indicators that you need to increase your water intake. Remember, it's better to prevent dehydration than to try to recover from it.
Schedule Hydration Breaks
Don't wait until you feel thirsty to drink water. Plan regular hydration breaks throughout your workout, ideally every 15-20 minutes, to ensure you stay adequately hydrated.
Monitor Your Weight
Weigh yourself before and after your workouts. Any weight loss experienced during exercise is likely due to water loss.
Aim to drink enough water to replace this lost fluid, with a general guideline being 500-750ml of water for every half kilogram of weight lost.
In Summary
Staying hydrated is vital for optimal performance and overall health during workouts.
By recognising the signs of dehydration and taking steps to prevent it, you can ensure that you're always performing at your best.
Remember to listen to your body, pre-hydrate, choose the right drink, schedule hydration breaks, and monitor your weight to stay well-hydrated and healthy.
Frequently Asked Questions
How much water should I drink during my workout?
It's recommended to drink 250-500ml of water every 15-20 minutes during your workout. However, this can vary depending on factors such as exercise intensity, duration, and individual needs.
Can I drink too much water during my workout?
While rare, it is possible to over hydrate, leading to a condition called hyponatremia, which occurs when your blood sodium levels become diluted. To avoid this, don't consume excessive amounts of water and consider incorporating electrolytes into your hydration strategy for longer, more intense workouts.
Is it better to drink cold or room temperature water during workouts?
Some research suggests that cold water may be more effective at cooling the body during exercise, but ultimately, the temperature of the water is a matter of personal preference. Choose whichever temperature is most appealing to you, as this will encourage you to drink more.
How can I tell if I'm well-hydrated?
A good indicator of your hydration level is the colour of your urine. If your urine is light yellow or clear, it's likely that you're well-hydrated. If it's dark yellow or amber, you may need to drink more water.
Do sports drinks offer any benefits over water for hydration during workouts?
Sports drinks can provide additional benefits during longer, more intense workouts due to their electrolyte content. Electrolytes help to replace those lost through sweat and can aid in maintaining proper muscle function. For workouts lasting less than an hour, water is generally sufficient.
