One of the problems with fluid and electrolyte balance is dehydration

Problems with Fluid and Electrolyte Balance

During exercise, most people only drink enough to keep them from being thirsty. By the time they finish exercising, they are dehydrated, and must restore fluid balance during the hours after exercise.

Even when endurance athletes consume fluids at regular intervals throughout exercise, they often cannot take in enough to make up for losses from sweat and evaporation through the lungs. Electrolytes also are lost in sweat. The amounts lost are usually small, but if the volume of sweat is great, these losses—particularly of sodium—can add up and affect health.

Dehydration

Dehydration results when water losses exceed water intake. Dehydration hastens fatigue and makes exercise seem more difficult. Dehydration severe enough to cause clinical symptoms can occur more rapidly than any other nutrient deficiency.

Likewise, health can be restored in a matter of minutes or hours if fluid is replaced. Early symptoms of dehydration include headache, fatigue, loss of appetite, dry eyes and mouth, and dark-colored urine

Even mild dehydration—a body water loss of 2% to about 3% of body weight—can impair physical and cognitive performance. A 3% reduction in body weight can significantly reduce cardiac output; even if the heart beats much faster, it cannot make up for the decrease in stroke volume. When less blood is pumped, the ability to deliver oxygen and nutrients to cells (and remove wastes) is reduced.

The lowered blood volume reduces sweat production and blood flow to the skin, as well. This limits how well the body can cool itself. If core body temperature increases, the athlete is at risk for heat-related illnesses.

As water losses increase, more water is lost from intracellular spaces. This water is needed to maintain metabolic functions. A loss of 5% body weight as water can cause nausea and difficulty concentrating. When water loss approaches 7% of body weight, confusion and disorientation may occur. A loss of about 10% to 20% can result in death.

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