Updated: Sep 12, 2021
Although dehydration is not a big concern for people with diabetes, it can be a threat to those with the illness when their blood sugars are high. This condition occurs when urine production exceeds the amount of urine taken in.
A person's blood volume is decreased as they sweat during intense exercise, which can cause it to faint or stop working properly. This impairs their ability to perform at a level that's ideal for their age. Children are also at risk for dehydration due to their bodies' natural rhythm and environmental factors.
Symptoms of Dehydration and its signs
Many athletes hold on to their thirst until they are satisfied. This is because the body's thirst mechanism is not activated until the body loses a significant portion of its body weight. It is important to make sure that you are consuming enough fluids to keep yourself hydrated.
Getting dehydrated is not unusual for an athlete. Also, eating a lot of salad may cause muscle cramps to occur. Usually, athletes need to replace some of their sodium with potassium or chloride to prevent cramps.
Performing under Dehydration
Participating in sports in a dehydrated state can decrease performance by up to 3 percent. A 165lb athlete losing 2 to 5 pounds during intense activity is enough to decrease their performance by up to 2 percent.
Over the years, there have been a number of cases where marathoners died after excessively drinking water during a race. This condition, which is rare but extremely dangerous, occurs when the body loses too much sodium and/or water retention.
Water or Sport Drinks
Water is often sufficient to maintain a healthy and effective performance during low-intensity activities. Over an hour of sports drinks can be beneficial for athletes who are training to increase their physical activity.
During the course of a game, athletes may consume a few sodas to bring up a low blood sugar. Dehydration is a risk factor with caffeinated beverages.
Studies have shown that kids tend to drink more water than sports drinks when they're young. Also, studies suggest that kids tend to voluntarily consume more fluid when they're given a sports drink than water.
Suggestions for Highest Performance
Our bodies require 4 to 8 oz glasses of fluid intake a day. It depends on the age and activity level, but most athletes will require around 2 to 3 times the minimum.
Sports medicine's guidelines for hydration during exercise are to start drinking at a steady rate and to maintain this level for as long as possible. However, it is possible that most athletes do not weigh themselves before and after exercise to determine how much water they lost. Ideally, they should consume at least four glasses of water before and after activity to replace the water lost due to sweating.
Cold water is better than warm water for several reasons. One of these is that it can absorb more quickly into the body. Also, it cools the body during hot days. It is important to dilute sports drinks to get the most out of them.