Dehydration is a heat related illness which occurs when a person does not take in enough fluids. It is associated with summertime because when we get hot, or go on holiday to hotter countries, it is easy to be unaware of just how much essential water and salts we lose through increased sweating. Without replacing these fluids, our bodies begin to dry out.

Dehydration is something you need to avoid at all costs when trying to gain weight and build muscle. A dehydrated muscle is one that will not grow in size or mass at all. Interestingly enough, one of your biggest friends in the gym, as far as nutrition goes, is also one of the biggest criticized and accused of causing dehydration.....caffeine. Well, I'm here to tell you that's not the case. Caffeine stimulates muscles to contract harder and spares the breakdown of glycogen, which is what muscles use for energy during intense weight lifting sessions.

Causes

Mild dehydration can cause symptoms such as weakness, dizziness and fatigue. Severe dehydration is a life-threatening medical emergency. Dehydration is classified as mild, moderate, or severe based on how much of the body's fluid is lost or not replenished. Dehydration symptoms generally become noticeable after 2% of one's normal water volume has been lost.

Symptoms

Children's dehydration signs need to be acted on more quickly because any prolonged dehydration in children can result in sickness & growth delays. Also, since children have less fluids, going from mild dehydration to severe or worst, occurs much quicker than it does in adults.

Recognizing the symptoms of dehydration is very critical to your survival. Feelings of weakness and thirst are some of the earlier symptoms. Your skin will become less elastic and mucous membranes will be dry(ex. inside your mouth and nose). You will have sunken eyeballs that are feeling dry and scratchy because of the lack of moisture required to produce tears. Your pulse will become weak and rapid.

Treatment

Since early treatment for dehydration is essential, it is best to seek medical attention at a hospital as soon as you can if severe dehydration has set in. It is also important that you watch for signs of dehydration in children and the elderly as they might not be able to recognize the symptoms themselves. Even if you are unsure if medical intervention is necessary, it is better to err on the side of caution. Each year, thousands of patients seek medical attention at hospitals for dehydration. When in doubt, get checked out.

Not treating dehydration correctly or further ignoring it can lead to more complicated mental and physical symptoms. Physically speaking the lips will dry and begin to crack, the urine will become dark, and the skin will become dry and papery and lose its elasticity. At this point there is danger that the internal organs can be damaged and treatment is of essential importance and the consumption of water is the cure.

Prevention

You can avoid dehydration by drinking plenty of water. The Food Standards Agency recommends that if you live in the UK (or somewhere with a similar climate) you should drink approximately 1.2 liters (6-8 glasses) of water every day. Your intake of water should increase if you are ill with sickness and/or diarrhea. When exercising, you should drink up to one liter of water per hour of exercise, on top of your normal daily amount. This should be increased if you are exercising in warm conditions, as you will dehydrate more quickly.