Dehydration is believed to be caused by excessive sweating or urination, diuretics such as sodas, tea, and coffee, and alcohol consumption. It can lead to muscle cramping and other heat illnesses.Heat Rash: skin irritation caused by excessive sweating
Heat Cramps: muscle spasms that occur from excessive loss of electrolytes and water
Heat Exhaustion: inadequate replacement of fluids through excessive sweating, causing athletes to become disoriented, confused, exhausted and collapse from exercise; internal temperature may be around 102 degrees.
Heat Stroke: life threatening condition that is characterized by sudden collapse and loss of consciousness; flushed, hot skin; less sweating
than with the above conditions; shallow breathing; rapid, strong pulse; core temperature of 104 degrees or more.
Warning Signs of Dehydration
- dry or sticky mouth
- low to no urine output
- concentrated urine appears dark yellow or brown
- muscle spasms or cramping
- dizziness
- can't produce tears
- fatigue
- constipation
- nausea
Muscle cramps are more common during or immediately after exercise due to large amounts of sweat loss. Sweat contains fluids as well as electrolytes (sodium, potassium, calcium, and magnesium). When these nutrients get depleted through sweat, the chance of muscle spasms and cramping increases. Drinking excessive amounts of water (and only water) can cause electrolytes to be flushed from the body through sweat and through urine output. Physicians and Athletic Trainers recommend that athletes consume drinks that not only replace water loss, but electrolytes as well.
More on muscle cramping...
Most muscle spasms and cramps are involuntary contractions of a muscle. Spasms and cramps can be mild or extremely painful. While cramping can happen to any muscle of the body, they commonly occur in the legs and feet muscles that cross two joints (ex. the calf muscle crosses the ankle and knee). Cramps can involve part of a muscle or all the muscles in a group (ex. hamstrings). They are believed to be cause by dehydration, electrolyte depletion, poor conditioning, muscle fatigue, doing a new activity, altered neuromuscular control, exercising in extreme heat, improper warm-up, improper (or not) stretching properly, or even anxiety.
A serious muscle spasm doesn't release itself on it's own. It requires manual stretching to help lengthen and relax the shortened muscle. The activity should be stopped and the joint that the muscle crosses should be put in a stretched position until the cramp subsides. In more serious cases, IV fluids may need to be administered to properly re-hydrate the body.
Tips to Avoid Muscle Cramping
More on muscle cramping...
Most muscle spasms and cramps are involuntary contractions of a muscle. Spasms and cramps can be mild or extremely painful. While cramping can happen to any muscle of the body, they commonly occur in the legs and feet muscles that cross two joints (ex. the calf muscle crosses the ankle and knee). Cramps can involve part of a muscle or all the muscles in a group (ex. hamstrings). They are believed to be cause by dehydration, electrolyte depletion, poor conditioning, muscle fatigue, doing a new activity, altered neuromuscular control, exercising in extreme heat, improper warm-up, improper (or not) stretching properly, or even anxiety.
A serious muscle spasm doesn't release itself on it's own. It requires manual stretching to help lengthen and relax the shortened muscle. The activity should be stopped and the joint that the muscle crosses should be put in a stretched position until the cramp subsides. In more serious cases, IV fluids may need to be administered to properly re-hydrate the body.
Tips to Avoid Muscle Cramping
- For every cup of coffee, tea, or soda, drink the same amount of water.
- Avoid all alcohol, especially within 72 hours of athletic competition.
- Combine electrolyte enhanced drinks with water regularly. If concerned about added calories, use the G2 or PowerAde Zero options.
- If you are a regular cramper, include extra salt in your diet, but monitor blood pressure regularly.
- Quality rest time and adequate amounts of food help overworked and fatigued muscles recover quicker.
- If you take stimulant medication, such as for ADHD, you may be at greater risk for dehydration.
- Be careful of nutritional supplements, as many drain fluids away from the muscles.
- Drink at least 16 oz of fluids two hours before exercise.
- Replace fluids after exercise: 16 oz for every pound lost.