H2O

A friend of mine called me the other day and told me he had cramps and body ache after the SenamSeni workouts. ( the workout practise session was from 17th - 27th June none stop) . When he went to a doctor, he was diagnosed of dehydration and the doctor put him on IV to replace the fluids in his body. This prompt me to share this article with you especially those who are involved in physical workouts. Please do not take your body for granted. We live only once..

What Is Dehydration?

Dehydration is a condition that occurs when someone loses more fluids than he or she takes in.
Our bodies are about two thirds water. When someone gets dehydrated, it means the amount of water in his or her body has dropped below the level needed for normal body function. Small decreases don't cause problems, and in most cases, they go completely unnoticed. But losing larger amounts of water can sometimes make a person feel quite sick.

Causes of Dehydration
One common cause of dehydration is from playing sports. In reality, it's rare to reach a level of even moderate dehydration during sports or other normal outdoor activity. But if you don't replace fluid you lose through sweat , you can become dehydrated from lots of physical activity, especially on a hot day.

Dieting can sap someone's water reserves as well. Beware of diets or supplements, including laxatives and diuretics that emphasize shedding "water weight" as a quick way to lose weight. Losing water weight is not the same thing as losing actual fat.

Signs of Dehydration
To counter dehydration, you need to restore the proper balance of water in your body. First, you have to recognize the problem.
Thirst is one indicator of dehydration, but it is not an early warning sign. By the time you feel thirsty, you might already be dehydrated. Other symptoms of dehydration include:

feeling dizzy and lightheaded

having a dry or sticky mouth

producing less urine and darker urine

As the condition progresses, a person will start to feel much sicker as more body systems (or organs) are affected by the dehydration.

Preventing Dehydration
The easiest way to avoid dehydration is to drink lots of fluids, especially on hot, dry, windy days. Water is usually the best choice. Drinking water does not add calories to your diet and can be great for your health.
The amount that people need to drink will depend on factors like how much water they're getting from foods and other liquids and how much they're sweating from physical exertion.

When you're going to be outside on a warm day, dress appropriately for your activity. Wear loose-fitting clothes and a hat if you can. That will keep you cooler and cut down on sweating. If you do find yourself feeling dizzy, take a break for a few minutes. Sit in the shade or someplace cool and drink water.

Sports and Exercise
If you're participating in sports or strenuous activities, drink some fluids before the activity begins. You should also drink at regular intervals (every 20 minutes or so) during the course of the activity and after the activity ends. The best time to train or play sports is in the early morning or late afternoon to avoid the hottest part of the day.

When to See a Doctor
Dehydration can usually be treated by drinking fluids. But if you faint or feel weak or dizzy every time you stand up (even after a couple of hours) or if you have very little urine output, you should visit a doctor. The doctor will probably look for a cause for the dehydration and encourage you to drink more fluids.
If you're more dehydrated than you realized, especially if you can't hold fluids down because of vomiting, you may need to receive fluids through an IV to speed up the rehydration process. An IV is an intravenous tube that goes directly into a vein.
Occasionally, dehydration might be a sign of something more serious, such as diabetes, so your doctor may run tests to rule out any other potential problems.
In general, dehydration is preventable. So just keep drinking that H2O for healthy hydration.

Reviewed by: Steven Dowshen, MD