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Association & Foundation 'For the right touch, see a physical therapist.' |
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Importance of Hydration Christopher Mach, SPT and Jason Putz, PT There is plenty of information on the proper diet and the perfect meal before a sporting event. Most information focuses on the proper foods to eat, but fluid intake is often overlooked. The purpose of the following information is to inform the general public on proper hydration. The following will give some tips on proper hydration, signs of dehydration, and hydration in the children, athletes, and the elderly. Water is the largest component of the human body, accounting for nearly 60% of total body mass. It is important for digestion, joint function, healthy skin, and removal of waste products. Water is lost from the body via a number of different routes including loss from urine, loss from humidity, and perspiration. The total daily water loss is approximately 2500ml per day.1 It is recommended that adults drink eight 8-ounce glasses of water each day, but this recommendation depends on age and type of activity. Adults need about 20 oz. of fluid before beginning activity, as well as an additional 10 oz every 15 minutes during activity. Children need about 8 oz. of fluid before outdoor activity, as well as an additional 10 oz. every 20 minute during activity.2 Everyone needs to replenish fluid after activity to prevent symptoms of dehydration. One is more likely o avoid experiencing symptoms or muscular soreness if they return to a normally hydrated state.3 Dehydration occurs when more fluid is lost from the body than is taken in. This causes an imbalance of minerals, sodium, and potassium, which are all needed for muscle and nerve function. There are many things that cause dehydration including: malnutrition, vomiting, diarrhea, blood loss, and failure to replenish liquids by not drinking enough water.1 Dehydration can be mild, moderate, or severe and each category has its own symptoms. Symptoms of mild dehydration include dry mouth, fatigue, chills, head rush, dry skin, dark colored urine, and thirst.4 Moderate dehydration will have similar symptoms along with increased heart rate, respiration, and body temperature.4 One will also sweat less and complain of tingling in the limbs, headaches, nausea, muscle cramps, and extreme fatigue. If the body continues on its current path, individuals can reach10% fluid loss and they need to be helped immediately. Individuals experiencing a racing pulse, difficulty breathing, muscle spasms, dim vision, confusion, and unconsciousness should be sent to the emergency room immediately.4 Other factors that may affect fluid loss in individuals is high temperature, high altitudes, people who sweat excessively, increased exercise duration, and increased exercise intensity.2 Individuals, especially athletes, are more prone to injuries or heat cramps when hydration is not properly sustained, possibly due to larger sodium loss from the body.5 Individuals who are denied fluid intake perceive activity as harder to accomplish, complain of more muscular pain, and perform worse in activities.6 When individuals become dehydrated, they lose electrolytes that are essential for the nervous and cardiovascular systems. Fluids that are high in electrolytes such as sodium and potassium salts are drinks like Gatorade, Powerade, or Pedialite.7,8 There are many arguments stating the case on which beverage is best for rehydration. Much of it will depend on your type of activity and duration. For those performing outdoor activities, water may be the best choice in replenishing fluid lost through sweat. However, high intensity activity that lasts for 60 minutes or more may benefit from a sports drink that contains electrolytes and carbohydrates.7 Water hydrates better than any other liquid and is inexpensive, but people find the taste not appealing after a while and stop drinking it. Sports drinks don’t necessarily hydrate better than water, but people will drink it in larger volumes because they prefer the taste.8 You have to drink more, but you also get the additional electrolytes lost during exercise. Juice may be nutritious, but it not a good thirst quencher because of the fruit sugar. Caffeinated soft drinks may give you a quick energy boost, but are not good for the body as a whole and do not rehydrate the body. Finally, drinks such as coffee, tea, and alcohol cause dehydration and act as a diuretic by pulling water out of your body.8 Populations at higher risk of dehydration include the very young and the elderly.1 This may be due to the fact that people are taking care of them and they do not direct their own care. There has been evidence that dehydration has a significant negative effect on brain function in the elderly and may impair cognitive states leading to confusion and agitation. Dehydration cannot only lead to detrimental physical and cardiovascular effects, but also detrimental cognitive effects.1 In summary, there are many detrimental effects of dehydration and one has to be aware of sign and symptoms that may arise. Hydration is important to the high intensity athlete, but also the elderly and the young child. The rate of rehydration depends on many factors including activity and environment. There are many drinks out there that are good and many that are bad. A drink that replaces fluid loss is most important followed by the replenishment of electrolytes and carbohydrates. It is up to you to recognize the signs and symptoms of dehydration and finding the most appropriate drink for you.
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