How Do You Know If You Are Dehydrated?
Be Alert the Symptoms of Dehydration so You Can Take Steps to Stop It
If you are thirsty, it means your cells are already dehydrated. A dry mouth should be regarded as the last outward sign of dehydration. That’s because thirst does not develop until body fluids are depleted well below levels required for optimal functioning.
Monitor your urine to make sure you are not dehydrated:
- A hydrated body produces clear, colorless urine.
- A somewhat dehydrated body produces yellow urine.
- A severely dehydrated body produces orange or dark-colored urine.
The effects of even mild dehydration include:
- Decreased coordination
- Fatigue
- Dry skin
- Decreased urine output
- Dry mucous membranes in the mouth and nose
- Blood pressure changes
- Impairment of judgment
Stress, headache, back pain, allergies, asthma, high blood pressure, and many degenerative health problems are the result of UCD (Unintentional Chronic Dehydration).
Over-hydration
Be Aware of the Health Dangers of Drinking too Much Water
During intense exercise the kidneys cannot excrete excess water. The extra water moves into the cells, including brain cells. The result can be fatal.
One study found that 13% of the runners tested drank too much water, resulting in abnormally low blood sodium levels. The low sodium levels made many of these people very sick, and close to the point of death. The importance lesson here is to balance your water intake with your sodium intake.
If you are an athlete, estimate how much you should drink by weighing yourself before and after long training runs to see how many ounces you lose, which will give you an idea of how much water and salt you should replace.
