Sports are not only enjoyable but they also provide exercise that is vital for a healthy lifestyle.  Exercising for 30 minutes or more a few days a week improves heart and lung health, lowers blood pressure, and makes you feel better all around.  It even improves sleep for many people.  However, the heat of the summer months is approaching so it is very important to make sure your water intake increases with your amount of physical activity.  Our bodies are made up of almost 70% water, so it is vital to stay hydrated during any sort of exercise. 

Pay attention to your body’s signals during your workout and you will increase your endurance, shorten recovery time, and prevent health hazards such as heat stroke that can occur from dehydration.  Below are the Top 5 signs that you should be looking for to know that you have become dehydrated. 

#1 – Dry Mouth 

The most obvious sign that you are dehydrated is that your mouth will become dry and your tongue may become slightly swollen.  As soon as you notice this you should start drinking water.  Drinking water regularly during the day and before workouts can help delay or prevent your body from reaching this stage. 

#2 – Sweating 

Sweating is our body’s way of cooling itself down, and it is vital for preventing heat stroke.  As you sweat, the water evaporates from your skin and cools you down.  Since sweat is made up of mostly water, you will stop sweating when you get very dehydrated.  When this occurs you will begin to overheat, which can lead to all sorts of heat related illnesses. 

#3 – Feeling Dizzy 

Dehydration takes water out of your entire body, including your blood.  As a result your blood pressure can drop causing you to feel dizzy, lightheaded, and even nauseas.  If you begin feeling like this then you have traveled beyond the safe zone and need to stop physical exertion until you are hydrated again. 

#4 – Dark Colored Urine 

When your body is running low on water your urine becomes more concentrated.  The more dehydrated you become, the darker it becomes.  It can become a dark yellow or even amber colored if you become extremely dehydrated.  A healthy fully hydrated person should produce nearly clear urine. 

#5 – Dry Skin 

If your skin lacks elasticity then it is a good sign that you are dehydrated.  Try pinching the skin on the back of your hand and see how long it takes to return to normal.  If it takes more than a second then it’s a good indication that you are dehydrated.  

Drinking plenty of water has the added bonus of promoting weight loss.  There are products on the market such as Xenical that can also be taken to aid in weight loss by blocking fat.  However every weight loss supplement and system will tell you it is vital that you drink plenty of water!