Dehydration is caused by an imbalance between the amount of water required to maintain bodily function and the amount of water being supplied. Dehydration can kill, but that fact is easily overlooked in a country where water is generally easily accessible. However, people often fail to realize that their water requirements vary depending upon their level of physical activity. And when that fluid is not provided, the consequences may be grave.
It is important for people to be aware of the significance of fluid replacement during physical activity. Anyone engaging in exercise for over 30 minutes duration will require some type of fluid replacement. The amount of fluid required will be even more significant if the person is engaged in an activity outside in a hot humid environment. The difference in ambient temperatures will affect the amount of fluid lost, and how quickly it is lost. The more a person sweats the more fluid lost. Failure to realize the significance of the environment on fluid balance can contribute to heat illness or heat stroke, as noted by Dr.David S. Jardine in his article Heat Illness and Heat Stroke in Pediatrics in Review, July 2007, volume 28.
Water is ideal fluid
Water is the best fluid to replace volume losses during physical activity. When engaging in an activity for over 3-4 hours, electrolytes may require replacement also. Sports drinks may help replace the electrolytes, but be cognizant of the amount of sugar and/or caffeine that is present in various sport beverages. Sugar in high concentrations can interfere with fluid replacement, and will provide calories that may not be desired. Caffeine can work as a diuretic, and may actually inhibit adequate fluid replacement.
So remember to drink fluids every 30 minutes during your physical activity. Please consider using water as your primary replacement fluid. If you do not like the taste of water, try flavored waters or sport drinks. Avoid caffeinated products if at all possible.
The signs of dehydration are non-specific, usually involving fatigue, headache and confusion. Most people would not associate these symptoms with dehydration, and may fail to realize the precarious nature of their condition. With adequate treatment dehydration is easily cured. Usually oral rehydration is all that is required. But medical help should be sought quickly if there is any concern about someone needing more aggressive fluid supplementation.
Dehydration can be dangerous
It often takes a senseless death to bring awareness of a preventable medical condition. When this death involves a youth, it appears even more incongruous. Recently in North Carolina there was a death of a young football player from dehydration. Immediately everyone wanted to know how this could occur, why, and who is responsible. Since sports are such a large part of our culture, it is important that people are aware of the possibility of dehydration in athletes. It is most important that coaches, parents, and athletes take the appropriate steps to insure that this tragedy does not occur again. The National Athletic Trainers Association has a website, www.nata.org, which provides information and resources about athletics and avoidance of dehydration. When you are working out, remember to drink water. Milk does the body good, but water is required for life.
