Proper fluid replenishment is the key to preventing dehydration and reducing the risk of heat injury in athletes engaged in training and competition preventing dehydration the best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a workout or competition. Drink enough fluids to keep your urine a lighter color if your urine is clear or pale, chances are you are well hydrated other practical ways to monitor your hydration status include keeping an eye on your body weight (you lose weight as you lose water) and perspiration (the more you perspire, the more water you're losing.
Isotonic dehydration, the most common form of dehydration, results from a proportional loss of fluid and sodium where the sodium level remains between 135-145 mmol/l hyponatremic and hypernatremic dehydration will be discussed in the section on sodium homeostasis. Find health information in languages other than english on fluid and electrolyte balance disclaimers medlineplus links to health information from the national institutes of health and other federal government agencies. Alcoholic and caffeinated beverages, such as coffee, teas, and colas, are not recommended for optimal hydration these fluids tend to pull water from the body and promote dehydration fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach.
Dehydration can lead to serious complications, including: heat injury if you don't drink enough fluids when you're exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke. Oral rehydration therapy (ort) is a type of fluid replacement used to prevent and treat dehydration, especially that due to diarrhea it involves drinking water with modest amounts of sugar and salts, specifically sodium and potassium oral rehydration therapy can also be given by a nasogastric tube. Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions if you don't replace lost fluids, you will get dehydrated anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.
Moderate dehydration occurs with a fluid deficit of 5-10% in infants and 3-6% in children (see table 1 and table 2) the fluid deficit should be replaced over 4 hours the oral rehydration solution should be administered in small volumes very frequently to minimize gastric distention and reflex vomiting. Most people would stay adequately hydrated by drinking about 7 to 10 ounces of fluid every 10 to 20 minutes during exercise but your exact need depends on things like how hard you're working, whether you are indoors or outdoors, and your age, gender, and weight.
Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty for some people, fewer than 8 glasses may be enough other people may need more than 8 glasses each day. If something upsets this balance, you may have too little water (dehydration) or too much water (overhydration) some medicines, vomiting, diarrhea, sweating, and liver or kidney problems can all upset your water balance.
Actively prevent dehydration by drinking plenty of water some people are at higher risk of dehydration, including people who exercise at a high intensity (or in hot weather) for too long, have certain medical conditions (kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or are not able to get enough fluids during the day.