All you runners out there, did you know there are many negative effects of dehydration on your running performance both during and after your workout? Do not be sidelined because you did not prepare for your next run by ensuring your full hydration. Hydration is critical, especially as we head into the summer months where outdoor training can be a scorcher. So make sure to drink plenty of fluids so you can avoid the effects of dehydration. Here are the negative effects and signs of dehydration--and remember H20 is the way to go!
1. Dry Mouth
One of the first signs of dehydration is dry mouth. I have felt this extreme dry mouth feeling when I have run fiercely hot marathons and become dehydrated due to excessive water loss. The effects at this point of dehydration can often be coupled with a headache. This is a very uncomfortable feeling. Avoid these effects of dehydration and drink some water or coconut water before your next run.
2. Muscle Fatigue
You get to the point in your run where you feel like you cannot run another step. Did you drink enough water today? In order for your cells to function, you need water. Feed your cells the water they require and avoid this fatigue by drinking 10-12 glasses of water a day.
3. Decrease in Urination
If you are rarely getting up to go to the bathroom, you can be mildly dehydrated. If you are unable to urinate at all, you may be severely dehydrated. If your urine is darker in color or strong smelling, you could be severely dehydrated, which can cause permanent kidney damage. Make sure to look at the color of your urine when you have a decreased output of urine. Drink water with every meal and in between to avoid these effects of dehydration.
4. Poor Concentration or Altered Mental Status
If you start to feel poor concentration or confusion, you could have extreme dehydration that is making you feel this way. Seek medical care immediately. To avoid this, make sure to drink water along with coconut water or another electrolyte fluid to maintain potassium levels.
Often your blood pressure drops largely due to dehydration, which can cause dizziness. This can be coupled with a shaky feeling. Avoid this blood pressure surge and drink some water, would you?
6. Rapid Heart Rate
A rapid heart rate is a sign of severe dehydration. Your heart rate increases in order to stabilize blood pressure as your blood pressure will drop. Water is urgent and you may want to seek medical attention. To avoid this, drink water throughout the day.
7. Longer Recovery
Did you know that after you are dehydrated, your body will feel this during and after the workout? The next day it will take longer for your muscles to recover. You may even experience some muscle cramping. To avoid this remember H20 is the way to go!
Better your athletic performance and have the energy to push through your runs by staying fully hydrated. And a bonus is you will have more energy throughout the day if you maintain healthy hydration levels. Drink up please! What is your drink of choice while you run? Do you make sure to stay hydrated through all your runs?