How does dehydration happen?
–Evaporation of sweat
–Not drinking enough fluids
Signs of dehydration:
–Dry, sticky mouth
–Decreased urine output, or very dark urine (most reliable sign)
–Dizziness or lightheadedness
How to prevent dehydration:
–Drinking when you feel thirsty, drinking throughout the day, and monitoring your hydration status, especially when exercising
–Hydrate before, during, and after exercise
What to do if you get dehydrated:
–Drink more fluids: water and sports drinks like Gatorade are best
–Avoid: Alcohol, caffeine, fruit juices, carbonated drinks/soda, or coffee (can increase urine output and/or worsen diarrhea, making dehydration worse)
–Keep in mind that drinking too much not only can cause bloating & discomfort, but may lead to a potentially fatal condition in which your blood sodium becomes too low (hyponatremia).
–When in doubt or seriously ill, contact a physician.
National Institute of Health: https://www.nlm.nih.gov/medlineplus/ency/article/000982.htm
Mayo Clinic: http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056
Cleveland Clinic: http://my.clevelandclinic.org/health/diseases_conditions/hic_avoiding_dehydration
Merck Manual: http://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/dehydration
Johns Hopkins: http://www.hopkinsmedicine.org/healthlibrary/conditions/non-traumatic_emergencies/dehydration_and_heat_stroke_85,P00828/
American College of Sports Medicine: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf