ESSENTIALS OF DEHYDRATION

Water makes up

75% of your brain
75% of your muscles
80% of your heart
80% of your kidneys
80% of your liver
80% of your blood volume
20% of your bones

What is dehydration?

An imbalance between fluid that goes into your body versus fluid that leaves your body

It can lead to electrolyte disturbances, poor performance and potential damages to your health

What causes dehydration?
  • Excessive sweating
  • Restricting fluid intake
  • Prolonged fasting
  • Weight cutting techniques such as sauna use and training in sweat suits
How do i know if i am dehydrated?
  • Thirsty
  • Dry mouth
  • Dark urine
  • Increased heart rate
  • Dizziness
  • Weakness
  • Irritable mood
  • Muscle cramps
Dangers of dehydration

Your heart has to work harder.

Your brain cells can shrink. This can affect safe thought process and your brain has more space to move inside your head. This can increase your chance of a traumatic brain injury (brain bleed during sparring or competing.

Your kidneys do not function efficiently causing a build up of toxins in your body.

Your skin becomes dry and more at risk of cuts.

Your muscles become weak, resulting in poor functions and recovery.

How to rehydrate safely

Oral rehydration solutions: The World Health Organization (WHO) recommends solutions containing glucose and electrolytes, including sodium, potassium, chloride, and bicarbonate, to enhance water absorption.

Clear liquids: Water, diluted fruit juices, and sports drinks are suitable but excessive sugar intake should be avoided.

You should consume 1 to 2 litres of oral rehydration solutions over the first 4 hours and then drink as you feel comfortable

How long does it take to rehydrate?

It can take up to 48 hours to safely rehydrate This ensures water and electrolytes are absorbed and make it to the correct parts of your body

What to avoid

Avoid trying to rehydrate with drinks containing caffeine, alcohol, or carbonation.

Avoid trying to make a weight class that requires anything more than mild dehydration (dry mouth and thirst only)

If you experience increased heart rate, dizziness on standing, dizziness on standing from sitting, mood irritability, muscle cramps, weakness, dark urine, inability to pass urine you must stop the process of weight cutting. You are experiencing moderate to severe dehydration and risking your health

If you have any concerns seek medical advice