Dehydration

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Dehydration

Dehydration occurs when more fluids are lost than are consumed. This is a tactic that Bodybuilders, wrestlers, boxers, jockeys and judo players often use prior to competition. By definition, dehydration means that the amount of body water is below optimal and is a negative state to be in. As little as a 2 percent drop in body water results in a measurable reduction in athletic performance.

Common risks for dehydration include the following:

• Vomiting
• Diarrhea
• Inadequate fluid replacement
• Induced high sweat rates (as in saunas)
• Laxatives
• Diuretics (and substances with a diuretic effect, such as high intakes of caffeine)
• Dieting

Ideally, dehydration avoidance is the best policy unless it is absolutely essential as in the case with stepping onstage to compete. The only way to avoid dehydration is to rightly assume there is a constant output of fluids that must be dealt with by having an equally constant input of fluids. It is important for athletes to recognize the signs of dehydration. Thirst is an obvious sign, but athletes should learn to monitor urine output for volume and colour. Both low urine output and dark urine colour are signs of dehydration that may precede the sensation of thirst.

Remember that your kidneys and blood use water to transport toxins from the body. Therefore try and minimise the time spend in a dehydrated state as it all adds up to potentially damaging your health. After a period of dehydration, start off rehydrating very slowly as the body’s homeostasis or balance has been affected.

The amount of fluid consumed at one time has a major influence on gastric emptying time. When a large volume of fluid is consumed, gastric emptying time is initially faster, and when the volume of fluid in the stomach is reduced, gastric emptying time slows. To achieve a hydrated state before training, fluid should be consumed with an initial volume of about 500ml, followed by frequent sipping on fluid to maintain fluid volume in the stomach and, therefore, a faster gastric emptying time.

As stated above, some athletes dehydrate themselves to try to look better for a photo shoot or competition. Others use it as a tool to make a competitive weight classification, or they fail to consume fluids even when they are readily available to them (referred to as voluntary dehydration).

It is also possible for athletes to become dehydrated as a result of heavy training, particularly in hot and humid environments, when adequate fluid consumption is difficult or inadequate for the amount of fluid lost through exercise (referred to as involuntary dehydration). Regardless of the cause, athletes can be certain that dehydration will result in negative performance outcomes, reduced mental function and potentially damaging your health.