What are the symptoms of exercise dehydration?

summary

Exercise induced dehydration refers to the phenomenon that people lose too much water and electrolyte (especially sodium ion) due to exercise. The common cause of exercise-induced dehydration is that people sweat a lot and do not replenish water in time when they are doing intensive exercise under high temperature and high humidity. It can also be seen that in some sports, such as weightlifting, wrestling and so on, athletes take measures to lose weight quickly in order to participate in low weight level competitions, resulting in serious dehydration in the body. What are the symptoms of exercise dehydration? Let's talk about it

What are the symptoms of exercise dehydration?

Exercise dehydration is mainly hypertonic dehydration, its clinical characteristics are: early thirst, less urine. The more serious the dehydration, the more severe the thirst, the less urine and the higher the urine sodium; Moderate dehydration, often facial flushing, prone to dehydration heat, neuropsychiatric symptoms to hallucinations, mania, delusion as prominent.

Dry mouth and swollen tongue: the first sign of water shortage is thirst. Dehydration can cause dry mouth and slight swelling of the tongue, so drink water in time in summer. Urine dark yellow: with the decrease of blood pressure and lack of water in body tissues, dehydrated kidney will concentrate urine and even prevent the production of urine. With the increase of urine concentration, the color of urine will gradually deepen, and in severe cases, it will be dark yellow or even amber.

Lack of skin elasticity: dehydration reduces skin elasticity. Doctors can quickly check the skin elasticity through "squeezing test" to judge whether the patient is dehydrated. Dizziness: in addition to decreased blood flow and blood pressure, dehydration can also cause dizziness. One of the key signals is to stand up quickly, suddenly dizzy.

matters needing attention

During exercise, most athletes' fluid intake and sweat loss are unbalanced, so it is necessary to maintain a good hydration state before exercise. Weight level athletes and people who are not adapted to the training or competition environment have the greatest risk of training in the state of dehydration. Under this condition, more attention should be paid to water supplement before training. The American Sports Medical Association (ACSM) recommends that athletes and people who exercise regularly need to take 5-7 ml of liquid per kilogram of body weight 4 hours before exercise. The last meal before exercise should be 1 ~ 4 hours before exercise. It is recommended to take 5 ~ 7 ml / kg liquid 4 hours before exercise, which is the best match for diet before exercise. If the urine volume is small and the color is dark, 3-5 ml more liquid should be taken per kilogram of body weight; Sports drinks with electrolytes are more delicious than pure water and can promote liquid intake. It is beneficial to take 300-400 ml more liquid before exercise in hot environment. Athletes should keep too much water in the body at the beginning of training, especially when they accept glycerol and creatine tests. This may be due to the different reactions of athletes to supplementary measures before and after adapting to the hot environment.