It is important for the coach, trainer, or team leader to recognize the symptoms of dehydration to better optimize performance during exercise or competition. The early warning signs of heat-related illnesses include:
1. Exhaustion
2. Headache
3. Muscle cramping
4. Dizziness
5. Nausea
6. Thirst
7. Decreased athletic performance
Other general symptoms include:
1. Feeling hot or cold
2. Incoherence
3. Visual disturbances
4. Vomiting
5. Stomach cramps
6. Heart palpitations
Further, the symptoms of dehydration can be profound affecting performance and endangering health. Keep in mind the following:
• A loss of just 1% to 2% of body weight begins to compromise cardiovascular, body temperature regulation, and muscular function, and can lead to decreases in aerobic power. For example, heart rate rises an additional three to five beats per minute for every 1% of body weight loss.
• Muscle endurance and maximal aerobic power decreases when 3% to 4% of body weight is lost. Slightly more than 2% loss of body weight can result in as much as a 35% to 48% reduction in physical work capacity.
• Dehydration of greater than 3% of body weight increases the risk of developing exertional heat illness (heat cramps, heat exhaustion, or heat stroke). Heat illness is common in sports and can occur after just one hour of intense exercise in the heat.
Read more or download this Hydration Guide. And, visit the ThirstMax Products page for products geared to keeping athletes hydrated.
