Effects of Dehydration

It seems like a very obvious point, but we dehydrate while exercising. Running is a consistently strenuous sport so there will be no let up whilst training or during a race. From the moment you start your body will slowly start to run down its fluid levels. The effects will initially be a reduction in performance, and if not treated, start to lead to a whole host of complications.

Mild dehydration has little effect. In fact many would suggest a high percentage of us spend a great deal of time slightly dehydration. However, it will start to become noticeable after 2% of the bodies normal water level has been lost. At this stage you will feel thirsty and uncomfortable. For runners, already at this stage, dehydration could be playing a major impact on your performance – upto 30% performance decrease with a strong feeling of fatigue.

At around 5% of water loss the symptoms will have become stronger. You may become sleepy and feel sick. You may also start to feel a tingling in your arms of legs.

10 – 15% and severe dehydration will have become apparent. Vision may be impacted, you may experience headaches or sickness, your heart rate will be increasing, and sweating and urination greatly reduced. Strong muscle cramps and extreme fatigue will be apparent.

As soon as you detect the first signs of dehydration you need to address it. If you are engaged in a sport, by planning ahead and hydrating ahead of an event, you can great improve your performance, by ensuring your body does not become dehydrated.