The Effects of Dehydration on Performance: What You Need to Know
Did you know that up to 80% of Australians experience the effects of dehydration?
Dehydration occurs when there is an imbalance of fluids within the body. Some of the most common symptoms of dehydration include, thirst, fatigue, headaches, muscle cramping and dizziness.
Let's look at how dehydration can effect performance:
1. Reduction in Blood Volume:
When you become dehydrated, your body loses water and as a result, the volume of blood in your circulatory system also decreases. A reduction in blood volume leads to less oxygenated blood and nutrients being delivered to the muscles, resulting in increased fatigue and decreased performance.
2. Impaired Thermoregulation:
Thermoregulation is essentially your body's cooling system, which hydration plays an important role in regulating. To lower our body temperature we produce sweat from sweat glands. When dehydration occurs from fluid loss, the ability to produce sweat decreases and as a result, the body's temperature increases. This increases the risk of heat exhaustion.
3. Increased Heart Rate and Stroke Volume:
Dehydration affects the cardiovascular system by increasing heart rate and reducing stroke volume, which is the amount of blood pumped out of the heart with each beat. With less blood circulating, your heart has to work harder to supply the body with oxygen. This increase in heart rate, combined with a reduced stroke volume, means your heart is under more stress during physical activity. This added strain can lead to quicker fatigue, reduced endurance, and an overall decrease in athletic performance.
4. Impaired Cognitive Function:
While most people focus on the physical impacts of dehydration, its effects on cognitive function are just as critical. Dehydration can impair mental clarity and the ability to focus.
5. Muscle Cramps and Injury Risk:
An increase in fluid loss also leads to an imbalance of electrolytes, including sodium, potassium and magnesium which are essential for muscle function. This imbalance of electrolytes can increase your risk of muscle cramping and spasms. Additionally, an imbalance in electrolytes can weaken muscles and make them more susceptible to injuries.
6. Delayed Recovery:
Dehydration can impair the body's ability to repair muscle tissue after exercises. Maintaining hydration (before, during and after exercise) will enable the body to flush out waste products and deliver important nutrients to the muscles, speeding up the recovery time before you can train again.
Summary:
Dehydration is a serious issue that can affect both physical and mental performance. To perform at your best, it is evident that staying hydrated is essential which can be achieved through regular intake of both water and electrolytes.