The dangers of dehydration

The Dangers of Dehydration

It is important to know the signs and symptoms of dehydration. Dehydration is serious, and even mild cases should be immediately addressed. Low fluid levels can affect your mind’s ability to concentrate, reduces energy levels, and may prevent organs from functioning efficiently. In a dehydrated state, the body is unable to cool itself; this can lad to heat exhaustion and possibly heat stroke. Dehydration also leads to muscle fatigue and a loss of coordination. Therefore, even small amounts of dehydration can hinder your athletic performance.

To determine how dehydrated you are, listen to your body. How you feel can sometimes be a general indicator of how much water you have lost.

% of body water lost	Your body’s reaction
0 to 1%	thirst
2 to 5%	dry mouth, flushed skin, fatigue, headache, impaired physical performance
6%	increased body temperature, increased breathing and pulse rate
8%	dizziness, increased weakness and labored breathing with exercise
10%	muscle spasms, swollen tongue, delirium
11%	poor blood circulation, decreased kidney Function

*a 20% loss of body water is considered the bare survival rate

Source: Greenleaf, J.E. “The Body’s Need for Water”, in Nutrition and Athletic Performance, 1982