When was the last time you took a sip of water? Do you often forget to drink water throughout the day?

Although mild dehydration is tolerable, severe dehydration can lead to convulsions, blood clots, and fatal complications. We all need water to survive. Dehydration not only means that you are losing water but being dehydrated means you are losing electrolytes that help your body to function correctly. It doesn't take much to become dehydrated.

DEHYDRATION AND MUSCLE CRAMPS AND SPASMS

When you're dehydrated, you lose more fluids than you are taking in. As a result, your body reacts by storing water for the most vital organs. These include your heart and lungs. That means fewer vital organs — like your muscles and digestive system — don't get the necessary water and electrolytes.

Without fluids, your muscles can start to cramp.

You may mainly experience leg cramps in your calf muscles and thigh muscles. You may also have involuntary contractions like muscle spasms. Dehydration also decreases blood volume. That means your muscles and organs have less blood flow, resulting in cramps and spasms.

By losing approximately 1.5% of the body's water, you can become dehydrated. Here are some common hydration signs to watch out for:

Amber-colored urine
Fatigue
Increased thirst
Dizziness
Decreased urine output
Rapid heartbeat
Sunken eyes
Bad Breath

So, what are the recommendations for hydration before, during, and after physical activity, you ask? Read below:

BEFORE ACTIVITY

Always hydrate appropriately before exercise or any vicious activity.

This consists of consuming around two to four mL (0.07-0.14 oz.) of water per pound of body weight two to four hours before exercise. This equates to about 10.5-21 oz. for a 150- pound individual. Additionally, be sure that your beverage provides some electrolytes, such as sodium.

DURING ACTIVITY

Consume water periodically during any type of physical activity.

The recommendation is about 0.4-0.8 L (13.5-27 oz.) of fluid per hour. Intake varies according to the
individual, type of activity, and environmental factors. You should consider consuming a beverage containing some carbohydrates and electrolytes for physical activity that extends beyond 45 minutes or during high heat or humidity. To reduce gastrointestinal side effects, only five to ten percent of the beverage is recommended to contain carbohydrates. Numerous sports beverages that fit these guidelines are available at any grocery or convenience store. If you wish to make your own, there are also many recipes online.

AFTER ACTIVITY

To replenish water lost during physical activity, the recommendation is to consume 1.25 to 1.5 L of fluid for every kilogram of body weight lost (~20-24 oz. per pound of body weight lost). However, it is worth noting that consuming too much fluid after exercise could also lead to adverse side effects, so use the recommendation as a starting point.

We lose water and electrolytes in a multitude of ways during physical activity. Therefore, not properly hydrated before, during, and after physical activity can lead to decreased performance and increased risks for heat-related illnesses.

To fend off and manage dehydration cramps, you must address your hydration levels. If you have signs of severe dehydration like sunken eyes, fainting, or confusion, seek immediate medical attention from a healthcare professional, or call 911.

Sources: MSU Extension, ZKORC, Drip drop

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IT'S HOT IN THE DESERT! DON'T FORGET TO HYDRATE