Water is essential for muscle activity in exertion and regulating body temperature and therefore even a slight drop in water level in the body will adversely affect personal feeling and physical ability. Through the bloodstream, the water allows for a normal and regular supply of food and oxygen to the active muscle and efficient removal of by-products formed in the muscle cells as a result of the effort.
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In addition, the water diverts the heat generated and accumulated in the cells during the activity to the skin surface, thus allowing the body to cool down. A decrease in blood pressure as a result of a decrease in the amount of water in the body will slow down and impair all of these mechanisms and thus reduce the body’s ability to function effectively during activity. When we sweat, we lose water.
Anyone who exercises regularly knows that weight loss after a single workout is not indicative of real weight loss resulting from fat tissue breakdown but rather water loss and actually dehydration. Researchers define mild dehydration as fluid loss at a rate of 1% – 3% of body weight. Studies show that even mild dehydration can impair physiological and mental functioning. For example, it was found that sweating, which led to a loss of water at a rate of 2% of body weight among athletes, reduced blood volume. The blood became more viscous and concentrated which forced the heart to strain and work harder. Decreased blood volume was also associated with increased fatigue and dizziness, muscle cramps (during and long after exercise), diarrhea, and increased body temperature.
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