Hot weather, physical activity, an irregular diet, illnesses such as vomiting and diarrhea, and alcohol consumption lead to even greater fluid loss, which means our bodies become dehydrated.
In order to sustain vital functions, the human body contains certain amounts of water, electrolytes (K+1, Mg+2, Ca+2, Na+1), nutrients, and cells. Dehydration is a condition that occurs when the body does not have enough fluid to function optimally. Our bodies lose approximately two liters of water every day through breathing, sweating, and the excretory system.
This fluid loss also increases during physical activity; during strenuous exercise, we can lose more than two liters of water per hour—and remember, it’s not just water we’re losing. We’re also losing the valuable electrolytes our bodies need to function at their best. (K+1, Mg+2, Ca+2, Na+1) we'll lose.[/mpc_textblock]
From this point on, it means you’re dehydrated. However, for an athlete, it may already be a little too late, as this has likely already begun to affect performance.
For athletes, the best way to avoid this situation is to monitor urine output regularly in terms of volume and color; as both infrequent urination and dark-colored urine are signs of the onset of dehydration and, in most cases, the first noticeable sign of dehydration.[/mpc_textblock]
The early signs of water and electrolyte (dehydration) loss are as follows:[/mpc_textblock]
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