and how to avoid it.

The facts

Dehydration happens when your body doesn't have the fluids it needs. Mainly, you lose fluids through sweat, but also through frequent urination. Research has shown you can lose a gallon of fluid an hour during heavy exercise. If you don't replace the amount of fluid you lose, your body will start to protect itself by limiting your activity. Which is not what you want to happen if you're in the second half of a crucial game. In the heat, dehydration can happen in 30 minutes. That's why experts recommend drinking before, during and after rigorous exercise.

The warning signs

When you're exercising and feel dizzy, light-headed, have muscle cramps, feel nauseous or have a headache, you're getting dehydrated. Stop and drink... and rest. If you keep going without drinking, you could get heat exhaustion or heat stroke. Not good.

Your body runs on carbohydrates

Carbohydrates are what power your muscles, yet your body doesn't keep a lot of them on hand. Go figure. You need to take in enough carbs to replace what you lose, or you'll get tired easily.

Heat is not your friend

If it's hot outside, and the humidity is high, it's not the best time to be pushing your body to the limit. You could get dehydrated fast, and collapse from heat exhaustion. So find someplace air-conditioned. If you absolutely have to be running around outside, take lots of breaks and drink before, during and after exercise. When you take a bathroom break, check to see if your urine is clear and light-colored. If not, drink more liquids.

Drink right. And drink right away.

To keep performing at top efficiency, your body needs lots of liquids. That means you should drink before you're thirsty, or you'll just be playing catch-up. Drink before, during and after exercise. If water is all you have, fine. But your body actually needs more than wetness. It needs stuff to run on... like carbohydrates and electrolytes to power your muscles. And it needs them as soon as possible.

That's why Gatorade was invented. It gives you water plus the right amount of carbohydrates and electrolytes to speed rehydration and keep you going longer. Too many carbs per ounce actually slow down absorption and might even give you stomach cramps. That's why Gatorade scientists have found 6% carbohydrates to be the magic level.

Gatorade is a division of The Quaker Oats Company

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