5 Signs you need to know about Dehydration

Written by Kathy Olevsky on Wednesday, 28 February 2018. Posted in All About Martial Arts

It's not just thirst...understand dehydration!

Check out these 5 signs that you may need more water!

water bottle

by Kathy Olevsky

1. Dry skin or cold all the time

Severe dehydration can become apparent if your skin starts to feel cold and dry. When you need fluid, your body can go into crisis mode and it will steal blood from your skin to send it to your internal organs. Your skin is often the first place you may notice water missing from your daily routine. If you suffer from dry itchy skin, it may not be caused by winter; it may be dehydration. If you are often cold for no known reason, particularly if you’ve been working out more frequently, you might also try drinking more water to see if it alleviates the symptoms. Similarly, if you pinch the skin on the top of your hand and it doesn’t snap back quickly, it may be a sign that skin has lost elasticity due to dehydration. Click the link below to continue reading.

2. Dragon Breath

Many people already know that when you are thirsty, it may mean you are dehydrated. What you may not know is that Saliva has antibacterial properties and that if you are not producing enough saliva, you can develop bad breath from an overgrowth of bacteria. This may make sense to you if you have suffered with “morning breath”. Saliva basically stops working while we sleep, so it is not unusual to wake with the offensive odor first thing in the morning.

So, if you suddenly develop bad breath later in the day, try drinking more water throughout your day.

3. Need a donut?

People who change their diet often find themselves craving sweets or carbohydrates. What you may not realize is that dehydration can manifest itself as hunger, especially for sugar. When you are low on water consumption, your body requires glycogen at a faster rate which in turn, reduces your energy stores.   So, when you are working out a lot, your body may feel like it is craving carbs or sugar to replace the glycogen. Again, drink more fluid throughout the day and you may see a reduction in cravings! When the craving hits, drink a full glass of water to see if that solves the issue before you go off your desired calorie/carb count.

4. Headaches, fatigue and other signs

When you are working hard on working out, sometimes fatigue is part of it. However, consuming more water may alleviate some headaches and fatigue. It’s definitely worth a try! Also, you might be able to save yourself some other dehydration symptoms by checking the color of your urine. If it is dark yellow/orange, you need fluids. Strive for almost clear!

5. Feeling faint or dizzy?

Dehydration can also show up as dizziness or feeling lightheaded. Obviously when exercising if you feel any of these symptoms, it is safest to take a break and get some fluids. When you are dehydrated, it can mean less blood circulation, possibly resulting in lower blood pressure. Low blood pressure can be a consequence of dehydration and it may be noticed when someone tries to stand up quickly and gets dizzy. There can be many causes for this but dehydration is often one of them.

Make a plan to stay hydrated

Staying hydrated is not as hard many people think. It can seem like a chore to fit in 64 ounces of water. But, in reality, there are many foods that are fluid filled that can be part of your water consumption. Fruits, as in grapes and oranges, can make you feel less thirsty because they are fluid filled. Soups and other beverages can fulfill part of your fluid needs each day. Getting a water bottle with “ounce markings” on it can help you to remember to consume. Some people like to drink 4-8 ounces on the hour as a reminder. Many medical specialists and personal trainers advise drinking 1-2 glasses of water as soon as you wake up. Since they can be dehydrating, for every cup of coffee or tea you drink, remember to drink the same in water or your morning wake up habit may wreck your water consumption plan. Just pick a plan that works for you. Increase what you are doing, and you are well on your way to having a healthier workout plan.

About the Author

Kathy Olevsky

Kathy Olevsky

Kathy Olevsky, 8th Degree Black Belt, has taught Karate with her husband, Rob, since 1979.  She is an active instructor, manager and author in the martial arts.  

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