The Importance of Hydration For Recovery
Did you know that dehydration is one of the leading causes of fatigue? It's true! When our bodies are dehydrated, it takes a toll on our energy levels and our ability to recover properly. That's why it's so important to make sure you're drinking enough fluids every day, especially if you're active. Here at REBOOT, we understand the importance of hydration and we're here to help with tips and tricks to make sure you're getting the most out of your fluids!
Hydration and Recovery
When our bodies are properly hydrated, all of the systems and processes that contribute to recovery are able to function optimally. From muscle repair to waste removal, adequate hydration is essential for proper recovery.
The American College of Sports Medicine (ACSM) recommends that people who exercise regularly drink 17-20 ounces of fluids two to three hours before exercise, eight ounces of fluid during exercise, and 16-24 ounces of fluid after exercise. However, this is just a general guideline and the amount you should drink will vary depending on things like the intensity of your exercise, the climate, and your own individual sweat rate.
If you're not properly hydrated, your performance will suffer and you'll be at an increased risk of injury. In fact, dehydration is one of the leading causes of exercise-related injuries. So, if you want to stay safe and perform your best, be sure to stay hydrated! And if you're exercising or working in hot conditions, be extra diligent about your hydration!
Signs of Dehydration
The importance of hydration for recovery cannot be understated. Adequate hydration is essential for optimal body function and a lack of it can lead to negative side effects including:
Fatigue
This is one of the most common symptoms of dehydration for a few reasons. First, when you're dehydrated, your body doesn't have enough fluid to function properly, which can lead to feelings of fatigue and tiredness.
Second, dehydration can cause your body to lose electrolytes. Electrolytes are minerals that help to regulate fluid balance in your body. When you become dehydrated, you lose electrolytes through urine and sweat. This can lead to fatigue, muscle cramps, and weakness.
Third, dehydration can cause your body to produce more cortisol. Cortisol is a stress hormone that can lead to feelings of fatigue. When your body is dehydrated, it produces more cortisol in an effort to conserve water.
Headache
Dehydration can cause headaches for a few different reasons:
Fluid loss leads to a decrease in blood volume, which can lead to reduced blood flow to the brain.
When there is less blood flowing to the brain, the brain tissue becomes more acidic.
Fluid loss also leads to a loss of electrolytes, which can lead to impaired nerve function.
Dizziness & Confusion
If you are feeling dizzy or confused, it could be a sign of dehydration. When your body is dehydrated, it can't function properly. This can lead to a decrease in blood pressure and an increase in heart rate.
Bloating & Constipation
When you're dehydrated, your body tries to hold on to as much water as possible, which can lead to hard, dry stools that are difficult to pass. This can also cause bloating, as dehydration can make it difficult for your body to break down food properly.
Hunger/Cravings
This is because dehydration often causes a decrease in blood sugar, which can lead to feelings of hunger. So, if you're feeling hungry, try drinking a glass of water first and see if that takes care of the issue!
Poor Skin Turgor
When you are dehydrated, your skin loses elasticity. This is due to the loss of fluids in your body, which results in a decrease in blood volume. The decreased blood volume means that there is less blood flow to your skin, which can make it appear dull and dry. In addition, dehydration can also cause your skin to become more susceptible to wrinkles and fine lines.
Dark Urine
One of the easiest ways to tell if you are dehydrated is to check the color of your urine. If it's dark yellow or amber, that's a sign that you need to drink more fluids.
Dry mouth
Dry mouth, an uncomfortable condition that can lead to difficulty swallowing, eating, and even speaking. In addition to causing discomfort, dry mouth also puts you at risk for tooth decay and other oral health problems.
Decreased blood volume
Dehydration can cause decreased blood volume, which can lead to a decrease in blood pressure. This can be dangerous because it can cause your blood too thick and make it harder for your heart to pump. If you have any medical conditions that affect your blood pressure, it's important to be extra careful about staying hydrated. Impaired thermal regulation, which can lead to risk of heat stroke
Decreased Sweating
When your body is dehydrated, it doesn't have enough fluid to sweat, which can lead to overheating.
Muscle cramps
Muscle cramps can be incredibly painful and often occur when the body is dehydrated. When you sweat, you lose not only water but also electrolytes like sodium and potassium. These electrolytes are important for muscle function, so it's no surprise that cramping often occurs when they're depleted.
If you experience muscle cramps, the first thing you should do is drink fluids. Oftentimes, plain water will not be enough to rehydrate your body and replenish electrolytes. Sports drinks or fluids with added electrolytes are a good option, or you can also try incorporating an electrolyte supplement into your water. The important thing is to listen to your body and drink when you're thirsty.
Bad breath
When your body is dehydrated, it produces less saliva. Saliva is important because it helps to keep your mouth clean and free of bacteria. Without enough saliva, bacteria can build up and lead to bad breath. *Remember the book, Dog Breath? Halitosis is real, my friends.
If you're experiencing any of these symptoms, it's important to drink more fluids and seek medical attention if necessary. Dehydration can be serious, so it's always best to err on the side of caution.
Tips for Staying Hydrated
There are a few simple things you can do to make sure you're staying properly hydrated:
Drink fluids throughout the day, even if you're not thirsty.
Eat foods with high water content, like fruits and vegetables.
Drink more than just water: While water is the best fluid for hydration, there are other fluids that can help too! Sports drinks, juices, and even milk all have benefits when it comes to hydration.
Incorporate electrolyte supplements, such as Skratch or LMNT.
Have fun with you water! Plain ole water can be boring, so get creative with it! I love to infuse my water with fresh fruit and herbs to add some pizazz. Try adding ingredients like lemon, lime, strawberries, cucumber, mint, and basil to get the spa-like experience.
Check the color of your urine (I know it's not glamorous, but the darker the color, the less glamorous you'll feel).
Drink at the right time: It's important to drink fluids before, during, and after exercise to stay hydrated. Drinking during exercise helps to replace the fluids you're losing through sweat and drinking after exercise helps your body to recover.
Invest in a fun water bottle to keep with you at all times (out of sight, out of mind rings so true when it comes to water). Whether that be a trendy Stanley Quencher or a sticker-filled Nalgene (REBOOT has a pretty awesome one, FYI), rock that water, y'all.
Limit diuretics like caffeine and alcohol.
The Impact of Diuretics On Hydration
While we're on the topic of fluids, let's talk about diuretics. Diuretics are substances that promote diuresis, which is the increased production of urine. Caffeine and alcohol are both examples of diuretics. While they may not seem like a big deal, they can actually contribute to dehydration if not consumed in moderation. So, if you're going to drink caffeine or alcohol, be sure to also drink plenty of other fluids to offset the diuretic effect!
At REBOOT, we understand the importance of proper hydration for recovery. If you have any questions about how much fluid you should be drinking or what type of fluid is best for you, our team of experts is here to help! Give us a call or stop by our today and we'll be happy to help you on your journey to recovery!
