Skip to content
My WebMD Sign In, Sign Up

Fitness & Exercise

Font Size

Sports-Related Dehydration - Topic Overview

Most people lose as much as 1 qt (1 L) to 2 qt (2 L) of fluid during 1 hour of exercise. When you are not drinking enough fluids, your muscles get tired quickly, and you may have leg cramps while walking or running.

If you are an athlete, you can lose as much as 3 qt (3 L) of fluid an hour during an intense workout. Fluid loss in endurance activities such as distance running, cycling, strenuous hiking, or cross-country skiing can be severe. These types of activities can quickly lead to heat exhaustion.

In endurance athletes, dehydration can cause symptoms, called post-extreme endurance syndrome (PEES). Symptoms of PEES include decreased body temperature, nausea, vomiting, diarrhea, dizziness, headache, muscle cramps, and an inability to drink fluids.

Distance runners and other endurance athletes are not the only ones to have problems with dehydration. Football, basketball, and hockey players all may lose large amounts of fluid during a game. High school and college wrestlers often decrease their fluid intake and promote excessive sweating before a match in order to "make weight."

To protect yourself from dehydration:

  • Drink plenty of water every day.
  • Take water with you when you exercise.
  • Avoid alcoholic drinks, which increase dehydration and make it hard to make good decisions.
  • Do not take salt tablets. Most people get plenty of salt in their diets. If you are worried about replacing minerals lost through sweating, use a sports drink.
  • Stop working outdoors or exercising if you become dizzy or lightheaded or you feel very tired.

It is important to protect yourself from dehydration in extremely hot or dry weather and at high elevations. Exercise early in the day or later in the evening when it is cooler.

1

WebMD Medical Reference from Healthwise

Last Updated: April 15, 2013
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
Next Article:

Sports-Related Dehydration Topics

Healthy Living Tools

Ditch Those Inches

Set goals, tally calorie intake, track workouts and more, all via WebMD’s free Food & Fitness Planner.

Get Started

Today on WebMD

Wet feet on shower floor tile
Slideshow
Flat Abs
Slideshow
 
Build a Better Butt Slideshow
Slideshow
woman using ice pack
Quiz
 

man exercising
Article
7 most effective exercises
Interactive
 
Man looking at watch before workout
Slideshow
Overweight man sitting on park bench
Video
 
6-Week Challenges
Want to know more?
Build a Fitter Family Challenge – Get your crew motivated to move.
Feed Your Family Better Challenge - Tips and tricks to healthy up your diet.
Sleep Better Challenge - Snooze clues for the whole family.
I have read and agreed to WebMD's Privacy Policy.
Enter cell phone number
- -
Entering your cell phone number and pressing submit indicates you agree to receive text messages from WebMD related to this challenge. WebMD is utilizing a 3rd party vendor, CellTrust, to provide the messages. You can opt out at any time.
Standard text rates apply

pilates instructor
Slideshow
jogger running among flowering plants
Video
 
Teen girl jogging
Article
Taylor Lautner
Article