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4 tips to help you recognize the effects of dehydration

When fitness training, staying hydrated is arguably just as important as burning calories and staying committed to your schedule. Water regulates the body’s temperature, protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. Staying hydrated while exercising is important because of the added sweat loss, compared to regular daily activities. Drinking water while working out can also help us fight fatigue and prolong endurance.

Everyone needs an adequate amount of hydration for overall vitality, but fitness enthusiasts need even more since you’re constantly draining your body of fluids. As you lose fluids, you'll not only experience a decrease in physical and mental performance, but you'll also feel like the exercise is harder than it actually is. Maintaining good hydration on a daily basis, by staying a step ahead of dehydration, is the best approach to hydration. Waiting until you are thirsty to drink fluids is too late—you are already dehydrated. It’s important to drink throughout the day, as well as before, during, and post-workout.

Here are four tips to help you recognize the effects of dehydration before it starts to become a problem:

Check your muscles
Muscle cramps are a giveaway that you’re not hydrated enough. If you start to feel cramp coming on, take a break to have a drink. Don’t guzzle it down; instead, opt for short, small sips over a few minutes. Once you’re refueled, ease yourself back into your exercise, being careful not to overdo it: it can take a while for your muscles to fully rehydrate.

Don’t ignore a dry mouth
One of the first signs of dehydration is dry mouth. As soon as your mouth starts feeling a little dusty, get a drink. Ignoring dry mouth can seriously impact your performance.

Pinch yourself
Skin elasticity, which is the skin’s ability to change shape and return to normal, is a giveaway of your hydration levels (though it’s not 100% reliable for everyone). Gently pinch the skin on the back of your hand and hold for a few seconds. If the skin takes a while to return to its normal position when you let go, you may be dehydrated.

Stop if you feel dizzy
Feeling light headed during a workout is a sign of dehydration and a signal to take your workout down a notch.

Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that your brain isn’t getting the oxygen it needs. You should stop exercising the moment you feel dizzy; powering through a dizziness spell can be dangerous. In addition to drinking the right amounts of water, to help maintain your health, taking our Omega Rev supplements can help support function of the Heart, Brain, Joints & Immune System, lower triglyceride levels, and leave you with healthier skin & nails.

 

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