Dehydration in Athletes

1
Dehydration in Athletes

• Kyrsten Asbjorn

2
Objectives

• What is dehydration?
• Who is affected by dehydration?
• Warning Signs
• Risk Factors
• Recommended daily intake of water
• Keys to hydration
• What do you do if you are dehydrated
• Where does the water go?

3
What is Dehydration?

• Dehydration impairs athletic performance whenever
  body fluid level falls below 98 of normal. The
  primary cause of dehydration is sweat loss, an
  essential body process which facilitates the
  release of body heat into the environment. When
  athletes dont replace what they lose in sweat,
  the physiological function of the bodys heat
  management system is compromised, placing both
  the athletes performance and physical well-being
  at risk.

4
Who is affected by dehydration?

• People who are at risk include, but are not
  limited to
• People over 60 years old
• Children and infants
• Endurance athletes
• People with chronic illness
• Anyone can be dehydrated, you need to look for
  the warning signs.

5
What makes you susceptible to dehydration

• Exercise intensity
• Environment
• Clothing worn
• Genetics
• Fitness levels
• Acclimatization

6
Risk Factors, cont.

• Exercise intensity!
• Since heat is a byproduct of muscular activity,
  when an athletes exercise intensity increases,
  so does internal body temperature. The athletes
  body then has to regulate that temperature by
  sweating more, meaning that the harder athletes
  work, the more sweat they will lose.

• Clothing and Equipment
• Minimal, loose-fitting clothing helps promote
  heat loss by exposing sweat-laden skin to the
  air, allowing the sweat to evaporate more easily.
  Heavy clothing and equipment (e.g., football pads
  and helmet) can trap heat and sweat against the
  skin, forcing the body to produce more sweat to
  cool itself.

7
One more section on factors!

• Environment
• Elevated environmental temperatures activate the
  sweat mechanism and cause sweat rates to
  increase. The humidity of an environment also
  plays an important role by restricting the
  evaporation of sweat, which in turn restricts
  heat loss from the body.

• Fitness levels
• An athlete who is more fit will sweat
  soonerand sweat morethan an athlete who is
  less fit. The same is true for athletes who are
  accustomed (acclimatized) to exercise in the heat.

8
Warning signs of dehydration

• Excessive thirst
• Muscle cramps
• Weakness
• Decreased performance
• Difficulty paying attention
• Headache
• Nausea
• Fatigue
• Light headed or dizziness

9
Check the color of your urine!

• GOOD
• If you are producing an adequate amount of urine
  and the color is that of lemonade,
  congratulations! You are adequately hydrated!

• BAD
• If you are not producing an adequate amount of
  urine and it is a dark yellow, like apple juice,
  you NEED to take in more water!

10
What is the recommended daily intake of water for
adults?

• Did you know you are supposed to take in 8-10,
  8oz. glasses of water for an adequate
  water consumption?

11
Keys to Hydration

• Before and During Exercise
• Drink 17-20 oz. of Gatorade one or more hours
  before an exercise, training, or competitive
  session, and another 7-10 oz. immediately before
  initiating activity.

12
Keys to Hydration

• During Exercise
• Drink 28-40 oz. (7-10 oz. every 10-15 minutes)
  during every hour of exercise
• Post Exercise
• Drink 20 oz. of water for every pound lost.

13
Where does water go?
14
What to do if you think your dehydrated

• Drink plenty of cool water, SLOWLY!
• Stay in a cool area
• Keep body temperature down
• Be aware of the warning signs of dehydration and
  heat illness
• Hydrate yourself before its to late, if you
  think your dehydrated, rest and take in fluid. If
  you ignore these signs you may be a high risk for
  heat illness. Ex. Heat exhaustion or heat stroke.

15
Thank you!

• If your going to exercise Drink Water!
• If you are thirsty Drink Water!