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Dehydration, a lack of water, is a serious issue that can cause vomiting, nausea, and breathing problems. Even 30 minutes in the sun can lead to dehydration. Here are the signs that you might be dehydrated, so keep an eye out!
Feeling Thirsty And Disoriented
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The first sign is quite simple: are you feeling thirsty? Well, then, as you might have guessed, its time to put some water in your system! o prevent feeling thirsty, try to meet the daily hydration needs of the body. "People don't realize the amount of fluid they can lose in the heat, or while exercising," explained Michael F. Bergeron, Ph.D., president, and chief executive officer of Youth Sports of the Americas. "And it's important to note that your hydration needs are very individual." The National Academy of Sciences recommends women drink at least 11 cups of water a day, while men should drink 15.
Not someone who feels thirsty very often? There are other signs to look out for as well: disorientation, anger, blurred vision. These are the signs of the second stage of dehydration. Another sure sign that you need water is dry eyes and a headache. “You may also experience weakness, dizziness or nausea, because the body doesn’t have enough fluid to send to other parts of the body. This could also result in heat exhaustion. You can collapse if you don’t stop exercising and cool down,” said Bergeron.
Getting Muscle Cramps
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There are tons of signs to watch out for if you're not the type of person who remembers to drink water. For instance, while working out, cramps can mean you need water ASAP. “If you’ve been exercising, it’s natural for your legs to feel tired, but if it’s more than that and you’re experiencing muscle cramping, that’s a serious sign of dehydration,” stated Dr. Laura Goldberg, a pediatric sports medicine specialist in the Division of Sports Medicine at Case Western Reserve University School of Medicine.
Why do you cramp up when you work out without water? Well, it happens when the body loses a lot of water and salt. You can tell the difference between workout and dehydration cramps as dehydration cramps rack the whole body, while workout cramps are centered on one part of the body. As you can see, while water is important while working out, so is salt. As such, many fitness coaches and doctors recommend drinking sports drinks while exercising and eating salted snacks afterward.
Body Fluids Change
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The last point of dehydration before losing consciousness is changing body fluids. For example, a dehydrated person will likely stop sweating as much or won't sweat at all. If you find yourself at this point, you need to drink water immediately, no ifs, ands, or buts about it! “Dehydration can lead to hyperthermia and a fever-like symptoms (e.g. chills) because over-heating can alter your body's normal temperature 'set point,'” explained Goldberg.
To keep the body properly hydrated, drink the set amount of water needed every day and increase it while working out. In case the heatstroke symptoms are still evident, stop working in the sun and cool down in the shade! And remember, even if you're not exercising, you still need lots of water throughout the day!
Sources: Healthline, The Today Show
