Hydration

For what setting is the information written?

As with the previous comparison there will be a difference between the hydration requirements in different weather conditions. The body will respond quite differently when performing in hot humid conditions to that of dry cool conditions and even different again if you are in an aquatic setting!

The process of sweating allows heat loss via evaporation; energy/heat is lost as the water is converted from a liquid to a gas. As you can imagine this process is hindered in certain conditions, namely, humid and aquatic.

Where should the water come from?

The original guidelines that suggested the 8 cups of water (at approx. 340mL each) a day was based on your overall water in-take needs. While often understated, this included the water that is found in anything you consume, any fluids with water, juicy foods including vegetables etc.

Is thirst a good guide for when to drink?

This is something that you should try and answer for yourself. Everyone is different and everyone’s body will respond differently. The point that dehydration ‘starts’ and when you feel thirsty may differ from one person to the next. So for some people, in the right setting this will be a suitable guide. To see if thirst is a suitable guideline for you, you should first be aware of the signs and symptoms of dehydration. Then during the day watch for the signs and symptoms carefully and compare the onset of thirst to the onset of any signs and symptoms.

As with many conditions, dehydration will present in a range of different ways. Below I have listed some of the common symptoms of mild dehydration; they are not in any specific order as they may become apparent in range of orders and combinations with each individual.

Signs and symptoms

• Headache
• Fatigue
• Decreased urine output/darker more yellow urine
• Dry mouth
• Lightheadedness (especially when standing) (decreased blood pressure
• Weakness
• The eyes stop making tears (most noticeable when crying)
• Sweating may stop
• Muscle cramps
• Nausea and vomiting
• Heart palpitations

The symptoms will get more severe the longer dehydration process is allowed to continue.

If you find that you become thirsty before you notice any of the other symptoms and you do not have any other underlining conditions (for example, some kidney diseases will have different hydration requirements) thirst may be a good guide for when to have a drink to top up your fluid levels. However, be aware that different situation may require a different approach. Hotter temperatures or stressful circumstances may lead to thirst no longer being a good guide. You should also consider if you are playing sports, thirst is often not a good guide. This is because of the increased rate of dehydration, the change demands on your body and that you will be distracted from thinking about your thirst.  You may also have restricted opportunities to rehydrate.

Where to look for good information?

The main purpose of this blog is simply to direct you to some good sources of information.

Also linking you in with some information on cramping in athletes. While there is conflicting evidence as to the role of hydration and sodium levels in exercise induced cramping the information found in the following blog has been beneficial to many athletes.  WPPC’s Guide on Cramping in Athletes can be found HERE.

I hope this information points you in the right direction for your hydration queries. If you are still unsure, or have more questions please feel free to make an appointment with one of our experienced, friendly physiotherapists. Physioworks Camberwell’s phone number is 03 9889 6611

For more contact details visit our Contact and Appointments page.