Why athletes must avoid both overhydration and dehydration
Siddhartha Jana
Hydration is vital for athletes, but both overhydration and dehydration can impair performance. Striking the right balance is crucial.
Source: Canva
During intense exercise, excessive water intake can cause delayed gastric emptying, resulting in bloating and nausea, which can hinder performance.
Source: Canva
Overconsumption of water may lead to intestinal discomfort and cramping.
Source: Canva
In severe cases, drinking too much water without adequate electrolytes can cause hyponatremia, potentially leading to confusion, seizures, or even death.
Source: Canva
Contaminated water can introduce pathogens that stress the digestive system, causing diarrhea and vomiting and exacerbating dehydration.
Source: Canva
Athletes must adapt to temperature changes gradually to avoid heat exhaustion and heatstroke. Sudden shifts from cold to hot environments increase fluid and electrolyte needs.
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To manage hydration effectively, athletes should drink small amounts of water frequently, include electrolytes, and monitor urine color to gauge hydration levels.
Source: Canva
Additional strategies include acclimating to heat, using cooling techniques, and following personalized hydration and nutrition plans developed with experts.
Source: Canva
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