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Sport Dehydration in winter: How and why you keep losing water

16:20  18 january  2020
16:20  18 january  2020 Source:   msn.com

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Signs of dehydration . Dehydration occurs when you lose more fluids than you consume, and your body is left struggling to perform its usual -- and Why is it easier to get dehydrated in the winter ? Dehydration is more of a threat in the winter because most people don't notice the fluids leaving their

Dehydration is especially common and dangerous for infants, young children and older adults. Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water That's why it's important to increase water intake during hot weather or when you 're ill.

Dehydration is to summer as hypothermia is to winter -- but wait, maybe not. Dehydration is certainly a threat in the hot summer months, but it's just as much of a danger when temperatures drop. You can get dehydrated in the winter as easily as you can in the summer, if not more so, and the threat multiplies if you regularly exercise outdoors in the cold.

a person on a court: Getty Images © Provided by CNET Getty Images

This is the case largely because, in cold weather, you may not notice how much water you lose. And if you don't feel thirsty, which is often the case in the winter, you may not replenish said lost water. Over the course of a few days or weeks, this can lead to serious dehydration.

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In this article, learn how increasing water intake can help to shed excess fat and keep a person feeling fuller for longer. We also describe how much water a Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated , the

Why Our Bodies Need Water . How much of the human body is water ? Drinking plenty of water can help keep your body healthy and functioning at its highest capacity. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting

Signs of dehydration

Rehydrate with an electrolyte-fortified drink to maximize replenishment of the nutrients lost through sweat. © Getty Images

Rehydrate with an electrolyte-fortified drink to maximize replenishment of the nutrients lost through sweat.

Dehydration occurs when you lose more fluids than you consume, and your body is left struggling to perform its usual -- and critical -- functions. Dehydration often presents first as minor headaches and fatigue, symptoms you might equate to something else initially, like a lack of sleep.

As dehydration progresses, you might notice that you feel dizzy if you stand up too quickly; experience random muscle spasms and cramps; get a bad headache or migraine; and lose your ability to focus and concentrate.

Dehydration in winter: How and why you keep losing water

  Dehydration in winter: How and why you keep losing water It's extra important to monitor hydration status when temperatures drop.This is the case largely because, in cold weather, you may not notice how much water you lose. And if you don't feel thirsty, which is often the case in the winter, you may not replenish said lost water. Over the course of a few days or weeks, this can lead to serious dehydration.

Just drinking more water can help you lose weight. " Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration," he says. 6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and

Drinking water is often overlooked as a necessary part of staying healthy. The body and blood are largely made of Possible benefits of drinking water range from keeping the kidneys healthy to losing weight. Dehydration can affect brain structure and function. It is also involved in the production of

Severe dehydration can lead to dry skin and lips, sunken eyes, fainting spells, rapid heartbeat and rapid breathing.

Through all of these stages, a common indicator that you're dehydrated is infrequent urination or urine that is dark in color. Kelly Barnes, a senior scientist at the Gatorade Sports Science Institute, tells CNET that monitoring your urine is the easiest way to keep an eye on your hydration status during rest (not while exercising).

"If you are not going to the bathroom often, not producing enough when you go or if your urine is dark in color, then you probably need to consume more fluids on a more regular basis," Barnes says. But on the flip side, "If your urine is near constant and clear, then you may need to scale back drinking or drink smaller amounts more regularly."

Rehydrate with an electrolyte-fortified drink to maximize replenishment of the nutrients lost through sweat. Getty Images © Provided by CNET Rehydrate with an electrolyte-fortified drink to maximize replenishment of the nutrients lost through sweat. Getty Images

Why is it easier to get dehydrated in the winter?

Dehydration is more of a threat in the winter because most people don't notice the fluids leaving their bodies. That, combined with decreased thirst, can bring on dehydration more quickly than you'd think.

Dehydration in winter: How and why you keep losing water

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Where does water weight come from and why does it drop before fat? Here's the scientific Eating or drinking excess electrolytes can lead to water retention because the body keeps the water Since the body maintains stable electrolyte levels, losing too much of an electrolyte can leave you dehydrated

Food and water consumption are essential components to life. So how long can you go without water before the effects of dehydration kick in? Why the time period varies. Dehydration is the medical term for not having enough water in your body Keep in mind that exercise, hot temperatures, and

Diminished thirst response

When it's cold outside, people tend to feel less thirsty, Barnes says. There are physiological shifts that make this happen, but often, diminished thirst occurs simply because it's cold, so of course you don't crave cold (or even room-temperature) water.

Increased respiratory water loss

Every time you "see your breath" when it's cold outside, that's water leaving your body and evaporating. The drier the air, the more water you lose this way, Barnes says. Respiratory water loss also increases as the intensity of your exercise increases: The heavier you breathe, the more vapor you produce with each breath. The faster you breathe, the more vapor you produce per minute.

Less obvious perspiration

In sweltering summer weather, sweat is obvious -- the air is hotter and more humid, so sweat doesn't evaporate off of our skin quickly. In cold, dry weather, Barnes says that your sweat evaporates more rapidly, leaving less to accumulate or drip, if any. Since we usually equate "rehydrate" with "sweat," this may cause you to think that you don't need to replace as much fluid as you normally do, especially during exercise, Barnes says.

Dehydration in winter: How and why you keep losing water

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The Risk Of Dehydration Can Be Actually Higher In Winter . Do you ever wonder why you can do a physical activity longer in the winter without having to stop and chug that bottle of water ? Your body focuses on pulling blood away from the extremities to keep your internal core heated.

How long it takes you to recover from dehydration depends on how dehydrated you are. If you were to suddenly put a lot of water back into your body after being severely dehydrated , it might You are dehydrated when you lose more fluids from your body than are taken in, for example when you

a man is cross country skiing in the snow: The drier the air, the faster your sweat evaporates, making it less noticeable. Getty Images © Provided by CNET The drier the air, the faster your sweat evaporates, making it less noticeable. Getty Images

How to beat dehydration in the winter

"The best precaution against dehydration in the cold is to be prepared," Barnes says. "Make sure that you are properly hydrated throughout the day and prepare to replace fluid loss during your workout."

Your workout outfit is important, too, Barnes says: "Make sure that you wear the proper gear for your workout and for the weather to help you retain your body heat while allowing sweat to evaporate."

If you're struggling with dehydration because you just don't feel thirsty, Barnes recommends hydrating based on body mass change during exercise. Weigh yourself before you exercise and then replace enough fluid to keep yourself within 2% of your pre-exercise body weight.

You should, however, still make a point to stay hydrated throughout the day and prior to your workouts. Choosing flavored beverages, such as sports drinks with electrolytes, is a good way to consume more fluid when you don't want plain water. If you want to sip on something warm, try caffeine-free herbal teas or decaf coffee. Caffeinated beverages are fine, too, but can act as a diuretic in some people, so it's usually best to drink them in moderation.

If you find that you are still unable to get enough fluids, try eating more foods with high water content. All fruits and most vegetables have high concentrations of water, and this can count toward your total daily water intake.

If all else fails, make it fun: Get a water bottle you love and enlist a buddy or colleague to have daily water-drinking contests. Friendly banter can make even the most boring of things -- even drinking water -- more enjoyable.

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