Dehydration is caused when the intake of water is less than the water lost by the body. Dehydration can have an impact on the body both; physiological and psychological with symptoms such as; fatigue, weakness, headaches, mood swings, reduced cognitive function, dry mouth and light headiness. These symptoms can affect daily functioning and can have a negative effect on sporting performance.
Whether you are an athlete or someone who wants to keep fit through walking, it is important that you are hydrated, prior, during and post exercise, primarily through the intake of water. In addition to drinking water, consuming daily amounts of fruit and vegetables containing a high water content, for example; apples, pears, berries, melon, cucumber, lettuce and tomatoes can have a positive effect on your hydration status
The volume of water required to keep hydrated depends on a wide range of factors including; sweating rate, environment (humidity/temperature), age, intensity and duration of exercise, and your diet. Drinking 6-8 glasses (200ml), a total of 1200-1600ml is recommended (British Dietetic Association), however this will increase due to weather conditions and physical activity. A simple method to assess how hydrated you are is to check your urine. A straw colour indicates that you are hydrated, however the darker the urine (dark yellow to dark brown), the less hydrated you are. Vitamin supplementation can cause the urine to become bright yellow. It is advisable to consult your GP if there are colour changes in your urine that does not change with drinking water.