The following is an excerpt from our book, Hydration and You.  A FREE eBook available in our store.

Want to know just why it is so important to get your daily intake of water?  Download this book now.  It has seven chapters covering all of the ways our body needs water for a happy, healthy lifestyle.

Chapter 4: Dehydration and its Negative Effects

The symptoms of dehydration include thirst, dry mouth, and dark urine. We will look at how dehydration can impact your physical and mental performance, as well as your overall health. By the end of this chapter, you will have a better understanding of the negative effects of dehydration and why it is so important to stay properly hydrated.

The effects of dehydration on the body

Dehydration occurs when the body loses more fluids than it takes in. This causes a variety of negative effects on the body. Below are some of the most common effects of dehydration:

Reduced cognitive function

Dehydration leads to reduced cognitive function.  This includes impaired memory, attention, and decision-making abilities. Studies have shown that even mild dehydration can have negative effects on mental performance.

Headaches and dizziness

Dehydration can cause headaches, dizziness, and lightheadedness, especially when standing up quickly. This is because dehydration can lead to a drop in blood pressure, which can cause these symptoms.

Fatigue and weakness

Dehydration causes fatigue and weakness, which can make it difficult to perform physical tasks or even simple daily activities.

Increased heart rate and breathing

When the body is dehydrated, the heart has to work harder to pump blood throughout the body. This leads to an increased heart rate and breathing rate, which can cause feelings of anxiety and stress.

Dry skin and mouth

Dehydration causes dry skin and a dry mouth, as the body conserves water by reducing saliva production and sweating.

Digestive problems

Dehydration can cause digestive problems, including constipation and stomach cramps. This is because the body needs water to help move food through the digestive system.

Urinary problems

When the body is dehydrated, the kidneys have to work harder to filter waste products from the blood. This can lead to urinary problems, including dark-colored urine and an increased risk of urinary tract infections.

How dehydration can affect athletic performance

Dehydration can have a significant impact on athletic performance. Here are some ways in which dehydration can affect athletes:

Reduced endurance

Dehydration leads to reduced endurance during physical activity. This is because water is essential for regulating body temperature.  When the body is dehydrated, it can't regulate its temperature as effectively. Dehydration causes fatigue, weakness, and an inability to perform at the same level as when properly hydrated.

Decreased strength and power

Dehydration can also decrease strength and power during physical activity. This is because water helps to transport nutrients and oxygen to the muscles. When the body is dehydrated, this process is impaired. This can lead to weaker and less powerful muscle contractions.

Increased heart rate and body temperature

When the body is dehydrated, the heart has to work harder to pump blood throughout the body. This causes an increase in heart rate. Additionally, because water is essential for regulating body temperature, dehydration can cause an increase in body temperature.  This increase can negatively impact athletic performance.

Increased risk of injury

Dehydration can increase the risk of injury during physical activity. This is because water is important for maintaining joint lubrication and cushioning.  When the body is dehydrated, this can lead to increased friction between joints and an increased risk of injury.  Keep your joints lubricated!

Impaired cognitive function

Dehydration can impair cognitive function, including attention, memory, and decision-making abilities. This can negatively impact an athlete's ability to make quick and accurate decisions during physical activity.  Need to focus on the field or court?  Keep hydrated!