Dehydration symptoms generally become noticeable after 2% of one’s normal water volume has been lost. Initially, one experiences thirst and discomfort, possibly along with loss of appetite and dry skin. This can be followed by constipation. Athletes may suffer a loss of performance of up to 50%, and experience flushing, low endurance, rapid heart rates, elevated body temperatures, and rapid onset of fatigue. Symtoms may include headaches similar to what is experienced during a hangover, a sudden episode of visual snow, decreased blood pressure (hypotension), and dizziness or fainting when standing up due to orthostatic hypotension.
Symptoms of mild dehydration include thirst, decreased urine volume, abnormally dark urine, unexplained tiredness, lack of tears when crying, headache, dry mouth, and dizziness when standing due to orthostatic hypotension.
The best treatment for minor dehydration is drinking water and stopping fluid loss. Water is preferable to sport drinks and other commercially sold re-hydration fluids, as the balance of electrolytes they provide may not match the replacement requirements of the individual. To stop fluid loss from vomiting and diarrhea, avoid solid foods and drink only clear liquids. Leafy greens are the best way to replenish electrolytes and to hydrate your body.
The coconut water we sell at the studio is also an excellent way to hydrate the body. The World Heath Organization promotes coconut water as a natural treatment for dehydration. Coconut water is used to cure digestive ailments, re-hydrate athletes, relieve cramps and nourish post-partum moms. In WWII, coconut water was used as a natural saline drip saving the lives of many allied soldiers.
Avoiding dehydration
To keep students properly hydrated before and after their time in the hot room. When you first wake-up in the morning drink a bottle (three large glasses) of water to hydrate your body. If you think about it, six to eight hours have passed without water and your body needs it. .
Dehydration is best avoided by drinking plenty of water. The greater the amount of water lost through perspiration, the more water must be consumed to replace it and avoid dehydration. Since the body cannot tolerate large deficits or excesses in total body water, consumption of water must be roughly concurrent with the loss (in other words, if one is perspiring, one should also be drinking water frequently). Drinking water slightly beyond the needs of the body entails no risk, since the kidneys will efficiently remove any excess water through the urine with a large margin of safety. A person’s body, during an average day in a temperate climate, loses approximately 2.5 liters of water.
A useful rule of thumb for avoiding dehydration in hot or humid environments or during strenuous activity involves monitoring the frequency and character of urination. If one develops a full bladder at least every 3-5 hours and the urine is only lightly colored or colorless, chances are that dehydration is not occurring; if urine is deeply colored, or urination occurs only after many hours or not at all, water intake may not be adequate to maintain proper hydration.
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