Dehydration and Physical Activity

By Katherine Dixon, PT DPT of Action Potential 484-841-6154

Dehydration Facts

Definition: The amount of water you lose is greater than your intake of water.

Cause:

  • Diarrhea/vomiting
  • Sweating
  • Not drinking enough water

Risk Facts

  • Older adults
  • Chronic illness

Signs/symptoms

  • Thirst/dry mouth
  • Weakness
  • Headache
  • Decreased skin turgor
  • Dizziness (lack of fluid = decreased blood pressure)
  • Confusion
  • Decreased urine out put
  • Leads to unconsciousness and seizures if server

Effects of Physical Activity

  • Decreased endurance
  • Fatigue
  • Muscle cramping
  • Increased core body temperature
  • Increased risk of fainting during exercise

Recommendations

  • Balance intake with physical activity
  • Supplement electrolytes(sodium and potassium)
  • Keep cool
  • Wear light clothing
  • Avoid alcohol and caffeine
  • Eat foods high in water content
  • 8oz   8 times a day
  • If you drink  caffeinated drinks-drink 1 cup of water for every caffeinated cup

Foods High in Water

  • Iceberg lettuce
  • Squash, cooked
  • Cantaloupe raw
  • 2% milk
  • Apple, raw
  • Cottage cheese
  • Potato, baked
  • Macaroni, cooked
  • Turkey, roasted
  • Steak, cooked
  • Cheese, cheddar

Physical Therapy may be recommended if you have

  • Persistent weakness
  • Difficulty with walking or everyday tasks
  • Limited endurance