Hydration

"Water and Electrolyte Needs During exercise, being appropriately hydrated contributes to performance. Water is needed to cool the body, transport oxygen and nutrients, and remove waste products from the muscles. Water needs are increased during exercise due to the extra water losses through evaporation and sweat. Dehydration can occur when there is inadequate water levels in the body and can be very hazardous to the health of an individual. As the severity of dehydration increases, the exercise performance of an individual will begin to decline (see Figure 16.9 “Dehydration Effect on Exercise Performance”). It is important to continue to consume water before, during and after exercise to avoid dehydration as much as possible. Figure 16.9 Dehydration Effect on Exercise Performance During exercise, thirst is not a reliable short term indicator of the body’s needs as it typically is not enough to replace the water loss. Even with the constant replenishing of water throughout an exercise, it may not be possible to drink enough water to compensate for the losses. Dehydration occurs when the total loss of water is so significant that the total blood volume decreases which leads to the reduction of oxygen and nutrients transported to the muscle cells. A decreased blood volume also reduces the blood flow to the skin and the production of sweat which can increase the body temperature. As a result, the risk of heat related illnesses increases."