The symptoms of dehydration

It’s definitely getting cooler in the mornings and a little more difficult to get out of bed for that early morning run or cycle. But even though it isn’t as hot as a few weeks ago, our bodies still lose a lot of fluids that need to be replaced during exercise.

Dehydration occurs when there is an insufficient fluid supply to the body and this could have potentially fatal complications. Studies have shown that even the slightest degree of dehydration can negatively impact your energy levels and mood. However, the signs are not always as obvious as fatigue and thirst.

As an athlete or active person who continually perspires during exercise, we don’t always realise just how many electrolytes we end up losing.

Here are six ways of identifying whether you are dehydrated.

1. Bad breath

When you are dehydrated, your body produces less saliva, which is known to have antibacterial properties in it. Chronic dehydration can lead to bacterial overgrowth in the mouth and this in turn leads to bad breath.

2. Dry skin

Dry skin is one of the less obvious signs of dehydration, as most people mistakenly assume that you need to be sweating profusely to be dehydrated. Dehydration comes in various stages. This causes a decrease in blood volume, hence your skin becomes dry. When your skin is dry, it does not thermoregulate as well as it normally would. You can definitely become dehydrated in colder weather, even if the symptoms take longer to set it.

3. Headaches

Your brain is embedded in a fluid sack that keeps it from bumping against the skull. If that sack is depleted or running low on fluid, due to poor levels of hydration, it would cause dizziness and headaches. It is extremely important to replenish your fluids when you develop headaches.

4. Muscle cramps

Changes in electrolyte, sodium and potassium levels are the main contributors to cramping of the muscles. As muscles work harder, these levels become more depleted. The hotter you get, the more likely you are to developing muscle cramps. So it’s therefore very important, especially during endurance activities out in the heat, to make sure that you replenish your fluids regularly.

5. Food cravings, especially for sweet things

The ability for your body to release some forms of glycogen becomes harder when you are dehydrated. This is because it becomes difficult for the liver, which uses water to function, to release these glycogens and as a result, you actually start craving food.

Cravings for sweet foods are most common, but you could also develop cravings for salty snacks too.

When this occurs, the best thing to do is reach for a snack that is high in water. Fruits and vegetables help to keep you hydrated, with watermelons, cucumber and lettuce being the most effective.

6. Chills and fever

As stated earlier, when you are dehydrated, your body’s ability to thermoregulate itself becomes compromised. You could start developing an inability to regulate your temperature and it is almost as if your body goes into shock. You will develop fever and sometimes chills. Try to break the fever as quickly as possible by applying ice and cold compresses to certain areas of the body. If the symptoms persist, it is important to seek medical attention.