What Happens to Your Body When You Become Dehydrated?

Dehydration in its simplest terms is defined as an excessive loss of body fluid. For any of you sports athletes out there, you all know the detriment dehydration can do to your body. But what exactly is going on with your body, physiologically, when you become dehydrated?

There are three main types of dehydration. Hypotonic, the loss of electrolytes. Hypertonic, the loss of water. And isotonic, the loss of both electrolytes and water. The most common type seen in humans is isotonic dehydration.

Bascially, your body is not getting the amount of water and electroytes it needs for proper functioning. And when this happens, your body literally begins to shut down. If not remedied, this can lead to neurological complications like seizures and eventually death. Yikes.

Symptoms of dehydration start to occur before you may even realize you are dehydrated. You may experience headaches, muscle cramping, dizziness or fainting. Other symptoms include dryness of your skin, an elevated heart rate, loss of appetite and constipation. Most people will start to realize once they get to this point that they are dehydrated. They usually will just start to feel thirsty before it even gets to this point. Sometimes though, people will experience headaches and muscle cramping, before realizing that they are thirsty. A lot of times, if you find yourself not feeling right, drinking water will always help.

It is best to always drink as much water as you can throughout the day and avoid substances like caffeine, alcohol and too much sodium.

Vitalyte at the BNP Paribas Open and La Jolla Half Marathon

Coming up March 7^th through the 20^th, Vitalyte will be at the BNP Paribas Open in Indian Wells, CA, supporting the athletes with our great line of hydration drinks. The BNP Paribas Open is the most-attended tennis tournament in the world outside of the Grand Slams. It is one of the few major events combining both men and women over a two-week period on the ATP World Tour and WTA Tour. Last year the event was attended by nearly 340,000 people and is held annually at the Indian Wells Tennis Garden, a magnificent setting in the Southern Californian desert.

On Sunday, April 17^th, we will be part of the La Jolla Half Marathon. The La Jolla Half Marathon is one of America's most picturesque and challenging runs. Starting adjacent to the Del Mar Fairgrounds, the course travels along the coast, past Torrey Pines State Park, into La Jolla Shores, and finishes on the grass at La Jolla Cove park.

We at Vitalyte are really excited about all the events we get to be part of. We’ve always cared greatly about serving the end user, bettering their lives, providing the best products for them to feel good before, during and after their activities. That being said, we are super stoked and proud to be part of the BNP Paribas Open at Indian Wells and the La Jolla Half Marathon.

Vitalyte the Official Sports Drink of the Surf City USA Marathon

Ahh Southern California and your picturesque beaches, your gorgeous weather, and turquoise waters. What better place to run a marathon than along the gorgeous Pacific Coast Highway, or the PCH as locals call it. Well it just so happens that February 6^th is the Surf City USA Marathon and Vitalyte is proud to announce that we will be the marathon’s official drink!

The marathon course heads through Huntington Beach, past it’s pier and it’s scenic Central Park, and then heads down a beachfront running path at Bolsa Chica State Beach. The runners will definitely need a lot of nourishment along the way and Vitalyte is excited to be their number one sports drink supplier. With average highs at 68 degrees, it is beyond important that the runners stay hydrated.

The marathon is so popular that it is already sold out. Last year, the Surf City USA Marathon broke all attendance records with over 16,700 finishers in the marathon, half marathon & 5K events. This year, 18,000 runners will be there to give it their all under the wonderful Southern California sunshine.

Every year, the Surf City USA Marathon teams up with the Free Wheelchair Mission. Runners are encouraged to use the marathon as a way to raise funds to send specially engineered wheelchairs to needy and developing nations. The alliance forged in 2006 has allowed Surf City USA Marathon runners to raise more than $1,600,000 to date.

Vitalyte is so proud of the runners and their fundraising efforts and amped to support them on February 6^th!

Vitalyte Sports Drinks Are Reccomended

During vigorous physical activity, a lot of water from the body is lost in the form of sweat.

Therefore, for good athletic performance, intake of plenty of fluids is a must. This will help to replenish the body fluids which are in turn, important to maintain an optimal salt balance inside the body. Homeostasis should be maintained for proper metabolic functioning of the body.
Vitalyte sports drinks are well known to athletes.

You must be wondering why it is so. The answer is simple. No other liquid other than Vitalyte has a good profile of macronutrients and electrolytes.

Do not take any sports drink that has extra calories in it. Though milk is an exception with its high amounts of protein and moderate levels of sugar, it is considered as a 'good drink' as it contains a lot of nutrients.

Proteins shakes can, however, be considered. Vitalyte sports drinks are the best fluids to grab for an intense workout!

Cycling and Hydration

Our bodies are made almost entirely from water. It is essential in carrying the solution of dissolved nutrients that our muscles require through the blood stream, and it carries out the vital role of cooling our body when we heat it up with vigorous exercise.

Anyone who has spent a few hours outside on a hot day can attest to the negative effects of not drinking enough water. In fact losing as little as one percent of the water in your body can result in a decrease in athletic performance. After losing only ten percent you are probably going to fall into a coma with a likelihood of death unless immediate steps are taken.

With this in mind it seems like common sense to drink as much water as possible before and during your training rides. While it is important to hydrate, most beginning athletes don't realize that it can be just as dangerous to drink too much water. If you outstrip your body's ability to process the water you are drinking your body will simply store it in your stomach or tissues. You're performance will be affected by uncomfortable bloating, which can lead to cramps. If you really overdo it you might develop hyponatremia, where there is so much water that the concentration of nutrients in the blood becomes too low to sustain vital processes. Hyponatremia can lead to serious debilitation, and even death.

Your performance on the bike is closely linked to level of hydration in your body. Electrolytes, minerals that can carry an electric charge, are essential in conveying messages from our central nervous system to our muscles. When you sweat electrolytes are dissolved in the water that you secrete, constantly depleting your supply. If you get dehydrated, regardless of how much electrolytes are available there won't be enough liquid to transport them where they need to be. Further, if you drink too much water the electrolytes will become too diluted to do any good. If your body's electrolytes are depleted your muscles will simply cease working, and lock up in an extremely painful cramp.

Reach for Vitalyte After Your Workout

You have just completed your work out knowing that you have just burned up a bunch of calories but it has left you in serious need of fluids. What do you reach for; Vitalyte sports drinks. What you choose at this point can make or break your fitness efforts.

What you choose to drink after a work out depends on your type of work out and your goals.

Are Vitalyte sports drinks the Best Option? Your first instinct might be to reach for a sports drink. Commercials and advertisements bombard us for sports drinks. They claim to rehydrate you better than anything else and replace minerals that your body may have lost during your workout. Is it true though?

Well actually it is true; Vitalyte sports drinks are a great way to rehydrate if you don't mind the calories. Sports drinks do have all the electrolytes and minerals needed to replenish what you lose in an extensive workout. An additional advantage of Vitalyte sports drinks is that they are flavored which encourages most people to drink the amount of liquid need to replenish after working out.

However, with 50 calories and approximately 13-15 grams of sugar per 8 ounce serving, you can totally sabotage your diet if you are working out to lose weight. most people do not need the extra calories from sugar.

Recommendation: If you are doing extensive physical activity for 60 minutes or longer use Vitalyte. Sports drinks are a good option if you are an athlete and you are not trying to lose weight.

Get the Edge on Diarrhea

Perhaps there are only a few other health conditions that are as embarrassing as having the "runs" or diarrhea. Loose bowel movements always spell disaster for people, especially those who aren't in the comfort of their homes for long periods of time. Diarrhea is especially annoying when you're on a bus or on the subway and you feel something wet and wild just raring to get out of your system in the most embarrassing way possible.

Usually, diarrhea is accompanied by cramps, abdominal pain, nausea or bloating. Depending on the cause of the diarrhea, a person may also have blood in their stool or have a fever. While diarrhea usually goes away on its own after the bacteria or the cause has been flushed out of the body, there are several things you can do to get rid of it or at least ease the discomfort it causes.

Drink lots of fluids and electrolytes. Since you will mostly be excreting lots of fluids, you are at risk of suffering from dehydration. Dehydration is the primary reason why children and infants are in particular danger when they suffer from diarrhea; they are losing too much water and electrolytes, so their body can't function properly (electrolytes are the minerals and salts that affect muscle activity, water levels and other important body functions). Drinking lots of water frequently balances the loss of fluids.

Since water doesn't have electrolytes, getting them from somewhere else is the next option. Electrolyte levels can be increased by consuming broths and soups that have sodium, and fruits and vegetables that contain potassium. For adults, drinking Vitalyte Sports Drinks will help replenish lost electrolytes as well as fluids.

Vitalyte Improves Your Performance on the Bike!

If you are an intermediate cyclist, then you will be more likely to be interested in sports drinks. Although drinking water is already a good habit, consuming Vitalyte sports drinks can elevate your cycling performance, especially during long distance rides.

In learning about the truth, we need to find out about glycogen. Glycogen is the compound in which sugar is stored in the liver for release to other parts of the body. In simple sense, glycogen is your energy.

The truth is, your muscles themselves are fueled by glycogen. They are also stored in muscles, other than the liver. However, long cycling rides will last approximately 3 hours or more. This is a problem because the glucose reserves can only last you about 90 minutes, provided that you give your best effort when cycling hard.

Experienced riders who have experienced this total glycogen loss reported that they feel a sudden loss of energy. This is where Vitalyte sports drinks are useful. They can help refill your glycogen level when you need it. Medical experts have said that a cyclist should drink a sports drink that contain 6 percent glucose for every 20-minute time period. This is done by drinking 600 to 700 milliliters of Vitalyte per hour.

Vitalyte Sports drinks will usually contain complex and simple carbohydrates that come in different forms. You will need both to replenish your blood glucose reserves.

It is said that the benefit of drinking Vitalyte will encourage the rider to drink more water. This is because it often tastes better than plain water. In addition, these drinks contain sodium and glucose that will help the absorption rate of water in the small intestine. Sodium is the key here.

Fixing Sore Mucles With Electrolytes

Like everyone else who is hitting the workouts harder and starting to run a bit more to get in shape, your probably feeling the pain. Sore muscle are usually a good sign if you've been working out for awhile. The soreness is caused by tiny tears in the muscles, which the body repairs and makes stronger.

This post workout pain is felt as a general dull pain. However if you haven't been working out, you have probably strained your muscles to the point of a specific ache and have some tenderness. As we get older, we feel these pains a bit more. Here are some ideas to help prevent and heal sore muscles.

Stretching - Make sure you stretch each muscle group for at least 60 seconds before and after your workout. Stretching is one of the most underrated parts of sports and workouts. It's a must if you want to stay active.


Anti-Inflammatory - Take an anti-inflammatory such as Inflamo after your workout to help with the pain and inflammation.

Hydrate - Make sure to drink plenty of water prior to you workout. Your body needs the water to help deliver oxygen to you muscles and helps with clear toxic build up -so you don't cramp. You may also try a sports drink, such as Vitalyte, to replenish the body's electrolytes.

Drinking and Electrolytes

This isn't intended to be medical advice as you should know your own body and know your own limits. With that being said, here are some helpful suggestions for ways to aid you in the future:

- Drink a small bottle of water in between each alcoholic beverage while you're out. This works two-fold: Slows down your intake and dilutes what is already in your system.

- Take two tylenol tablets before going to sleep. But, use this cure sparingly as it can result in kidney damage when taken in heavy doses over long periods.

- Take a high strength B-vitamin supplement. The vitamin will involve a little more planning as it should be taken beforeyou go to sleep but taken immediately when you wake can also help as well. It works because B-vitamins are essential in assisting the carbohydrate (alcohol) metabolizing process and in expanding blood vessels. That should help regenerate your energy level.

- Before going to sleep or when you wake up, down a drink containing electrolytes. Electrolytes will replenish what the kidneys have excreted during drinking which will made you feel much better. Vitalyte is the most ideal drink, but don't forget about the drink made for children - Pedialyte. some people think it's even more effective than standard sports drinks.

Children and Senior Athletes

In young children, adolescents and in older (40+) athletes, we find natural hydration mechanisms (thirst triggers, taste) and heat dissipation functions (skin blood flow and sweat rates) are underdeveloped or diminished, making proper hydration strategies a bigger concern. In these populations cognitive monitoring is generally required.

The other side of the equation starts with "a little bit of knowledge can be dangerous"

This is never more true than in the world of nutrition, and hydration is no exception. In recent years there has been so much attention focused on "water" intake (especially with the increased marketing efforts from makers of bottled water). The average, lightly active person has no trouble replacing the approximate loss of two to three liters of fluids used daily, and it's often done without drinking one glass of pure water. In spite of this, the average person is exposed to a considerable amount of information/advertising that tells them they require considerably more.

Hydration, Dehydration & Electrolytes

Hydration and Dehydration

Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue. Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration. Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance. Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation.

When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports. Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity. Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.

What about Electrolyte Loss?

Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider. Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth. Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet. The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat. The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.

Workouts and Hydration: A Connection

When a person exercises, the internal body temperature tends to increase and this causes the body to release its internal fluids out through the sweat glands and through the process of respiration. Once this high temperature sweat gets evaporated, it takes the heat with it and the body cools down once again.

Although the internal temperature regulatory system is vital for good health, it is not good to loose too much fluid. High intensity exercise can cause a person to lose up to three quarts or more of fluid per hour. With the loss of bodily fluids, performance also tends to decline.

When the body loses excessive fluids, it can have adverse effects on the cardiovascular system and one can suffer from muscle cramps,dizziness and even heat strokes as a result of it.

Health experts recommend that in order to replace the lost water and electrolytes such as sodium and potassium once should consume a sports drink before, during and after a workout. The amount varies depending on a persons weight, their tendency to sweat, the temperature of the environment outside and several other factors.

On an average one should consume roughly 18 ounces a couple of hours before beginning their workout, then another 10 ounces about 15 minutes before starting their warm-up. For every hour that you work out, make sure to consume at least 30 ounces and then another 20 ounces after the workout once you have completed a few minutes of cool down.

One should try and avoid caffeinated drinks prior to the workout as they have a diuretic effect especially while re-hydrating. Even consumption of alcohol for a few hours after the work out is not recommended because it hampers the smooth rate of cool down because the body temperature keeps fluctuating.

Hydrate the Skin You're In

Keeping hydrated is one of the most important factors in maintaining good healthy skin that will make you look younger and reduce the problems that many people face with their skin as they age.

It is not sufficient to expect applications of moisturizers to keep the skin hydrated - it must come from within first and foremost and then the moisturizers will add additional support to maintaining good skin condition.

To remain hydrated you need to drink sufficient water throughout the day. Tea, coffee and other beverages are not a substitute for water and many of these drinks can actually cause dehydration.

If you are feeling thirsty then you are already becoming dehydrated. You need to drink water on a regular basis so you don't become thirsty and just because you might have heard that you need to drink 8 glasses of water per day you should be aware that drinking all the water at one time is in no way the correct method of remaining hydrated.

Also - drinking excessive amounts of water can be detrimental to your health as it can flush out too many nutrients from your body that are necessary to maintain a healthy youthful appearance.

Water is also a very good source of energy just as a lack of it will cause fatigue. When you have boundless energy you can't help but look younger and you will certainly feel younger which, at the end of the day, is the more important of the two.

Your skin will become lifeless and tired looking when dehydrated and you will be more susceptible to skin damage and wrinkles. All other aspects of your health will be struggling when there is a lack of water and accordingly there will be other areas of aging that will be affected.

How Much Does Hydration Effect My Performance?

If you are not properly hydrated, you do not have the potential to perform your best, even if exercise is only a few minutes long. The greater the duration of the task, the greater decrease one will experience in performance with inadequate hydration. Many athletes and exercisers mistakenly think that their thirst will guide them to ideal hydration. Thirst typically occurs when the one's water deficit is approximately two percent of body mass. Performance begins to be impaired with a fluid loss of as little as 1%, suggesting our natural thirst mechanisms cannot keep up with exercise-induced fluid losses. In other words, by the time we register we are thirsty, performance may be in decline.

How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.

An Interesting Study About Staying Hydrated

According to a study conducted by scientists at the Gatorade Sports Science Institute (GSSI) in Barrington, IL, athletes consistently underestimate how much water they need to stay hydrated. The study concluded athletes could not estimate their sweat losses and fluid consumption during a 10-mile race. Eighteen seasoned runners participated in the study. The results showed that the runners drastically underestimated how much sweat they lost and consequently drank too little to stay well hydrated. The runners underestimated their sweat losses by an average of 46 percent and their fluid intake by an average of 15 percent, resulting in the runners replacing only 30 percent of their fluids lost through sweat.

"These data show that even the most experienced runners are unable to accurately estimate their sweat losses and cannot subjectively judge how much fluid to drink to prevent dehydration," said Mary Horn, M.S., co-author of the study and exercise sensory scientist at GSSI. "If seasoned athletes such as these do such a poor job of judging their fluid needs, the potential for dehydration may be more severe for the average exerciser, especially during the hot summer months."

Be sure to drink plenty of fluids throughout the week, and make water a permanent and consistent part of your day. After all, it's good for you.

Tips to Staying Hydrated

Many people, especially those in hot weather climates, have challenges with staying hydrated. People simply don't know how much water is needed, and what basic, daily activities will dehydrate their bodies. Hydrating yourself is simple if you follow a few easy tips. These tips are especially important when participating in a weekly exercise program.

1. It is important to limit your caffeine intake. Caffeine naturally dehydrates the body, causing immediate dehydration. While that morning coffee or latte at Starbucks sounds great, try going for a morning walk to gain the energy you need for your day.

2. Upon waking consume 16 oz. of water in the morning. This will not only hydrate your body it will give your system a much needed jump start for the day. The human body actually loses water during sleep.

3. Don't wait until your thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.

4. Throughout the day, consume one gallon of water. While this may sound like a lot of water, if you fill up a milk jug size bottle with water, and drink it throughout the day, you will see it's not that hard. It is important not to consume more than 2 gallons of water. This will flush the body of important vitamins and minerals needed for daily activity.

5. For every hour of working out, consume AT LEAST 16 ounces of water or a sports drink. This will keep your body functioning at 100% of its capabilities. In addition, when finished exercising, drink at least 8 ounces of a sports drink.

Ask Yourself These Questions

How do you know if you are not getting enough fluids? Check off the questions that you can answer "yes" to:

1) Is your skin dry? If you wrinkle it or pinch jt, does it take awhile to "bounce back?"

2) Is your urine dark? It should be a light yellow.

3) Are you frequently constipated?

4) Do you get groggy or headachy part way through the day?

5) Do you have a lot of trouble staying cool - or keeping warm?

A "yes" to anyone of these questions does mean you're not getting enough water. Any of these conditions could be lessened by taking in more fluids. However, every one of these problems or complaints can also be caused by something other than dehydration - sometimes by something very serious. But normally you can feel safe prescribing "extra water" for yourself to get your body to perform at its best.

Fluids to Drink

You can include other fluids like juices, lemonade, milk, buttermilk and coconut water in your mid-meals. Cold sports drinks are the best fluid for keeping hydrated when it's warm outside. Cold sports drinks are absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure that you keep a sports drink close by.

Make a habit of keeping sports drinks or other non-caffeinated beverages with you all day long. Keep a large bottle of water next to your bed, so you can sip it without getting up. One should drink at least 10-12 glasses of fluid every day. Keep a sports drink at your work space, in your backpack or in the car for easy access.

There are foods you eat that can contribute fluid to your diet. Some foods contain 80 per cent or more of their weight in water. So, you can eat more of these foods to stay hydrated if you just don't like water.

Foods with at least 80 per cent water include tomatoes, papaya, peaches, pears, yogurt and oranges. Cucumber and watermelon contain 90-95 per cent (highest) of their weight in water. You should drink two glasses of water for every alcoholic drink as this helps the body to stay hydrated. Drinking beer or alcoholic beverages is not the right way to rehydrate yourself.

Alcoholic beverages contain little carbohydrates and the alcohol can actually work against you by causing your body to lose fluid and get dehydrated more quickly.

Caffeine-based beverages like tea, coffee or colas are diuretics. Therefore when you are having these kinds of beverages be sure to stay well-hydrated.

Monitoring How Much Water You Need

Ways to monitor your fluid status: You can easily keep an eye on your hydration status.

Monitor your urine output: If you are hydrated, you should go to the bathroom frequently. If you don't produce much urine or if it is very dark in color, chances are that you are dehydrated. Ideally urine should be pale or colorless. Remember some medicines, vitamins and dietary supplements may also change the color of your urine.

Within two hours of a workout or competition, aim to get back to your pre-exercise weight: Weigh yourself before and after workouts to ensure that you are not losing too much fluid. Remember losing weight by losing fluid or becoming dehydrated is not the way to get the pounds off.

Every person perspires at different rates depending on their biological make-up. If you are a heavy sweater, make sure that you use a beverage containing sodium during workouts. Eat and drink foods and fluids with sodium after your workout to replenish the sodium lost in sweat.

To stay hydrated: Drink at least two glasses of water when you get up in the morning.

Drink two glasses of water 1-1 1/2 hours before your workout. Keep sipping fluid after every 10-15 minutes during your workout.

Don't wait until you are thirsty to decide to drink. Your thirst sensation runs quite a bit slower than your body's need for water. By the time you realize that you're feeling thirsty, your body will already be suffering from drought. Most experts suggest that you drink before you get thirsty. Even if you're just pushing a long distance - drink water before, during, and after.

People doing intense or long-duration workouts are prone to heavy, repeated sweating, then lose a high amount of electrolytes (sodium, potassium, magnesium). These people can replenish the body by having salty fluids and foods like energy/sports drinks, tomato juice, orange juice, grape juice, milk, potato, bananas, spinach, canned soups and beans.