Dehydration in Sports: Risks and Mortality

it is a fundamental part of the diet, as it must comply with the water losses of an organism composed of 50 to 75% of water; sweating, diuresis and pulmonary ventilation are the three main routes of body water loss.

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Especially in sports, hydro-saline rehydration is an essential habit for optimizing performance and maintaining health.

Variation of intra and extracellular volumes

These effects are accompanied by some clearly recognizable symptoms:

1. Thirst
2. Sense of discomfort and oppression
3. Nausea
4. Irritability, dizziness, weakness and mental confusion

For this, it is important for the athlete to stay hydrated.

it must be carried out before, during and after the performance; moreover, it must satisfy various requirements useful for improving water absorption:

• The concentration (osmolarity) of the drink must be mildly hypotonic
• It must contain the mineral salts most subject to dispersion, namely potassium and magnesium (sodium only in cases of extraordinary sweating)
• It must contain a small percentage (5-7%) of carbohydrates, essential elements (together with the minerals mentioned above) for the rapid and effective absorption of water and the optimization of energy reserves.
• It must be at a temperature between 6 and 10 ° C.

caused by intense and prolonged physical exercise.

% Loss of Liquids Effects 2% increased thirst, a sense of "oppression" appears and a decrease in appetite. 3% increased blood concentration and decreased urination. 4-5% increased perception of effort; skin spots, drowsiness, apathy and nausea appear. They decrease concentration and emotional stability. 6% increased heart rate and respiratory rate; impaired thermoregulation capacity. 8% the appearance of dizziness, difficulties with work and speech, mental confusion; significant reduction in strength and subsequently in balance. 10% appearance of muscle spasms, cramps and delirium. 11% Marked haemoconcentration and reduction in blood volume; renal failure, cardiovascular failure, cardiovascular collapse and probable COMA. >11% coma and probable DEATH

Obviously, reaching a dehydration equal to or greater than 10% represents a behavior almost always forced by extreme climatic conditions ... for example the "100km of the Sahara"; however, even in less demanding situations it is possible to reach highly limiting levels of hypohydration. This is the case of long competitions ... perhaps associated with unintelligent food habits; some examples are:

• alcohol abuse (more often consumed in the evening meal the day before);
• the "massive integration of nerves (especially caffeine)
• the use of diuretics.

The situation may be aggravated by:

• the scarce stimulation of thirst (typical of the elderly);
• the use of unsuitable clothing (typical of beginners, mistakenly convinced that wearing raincoats or slimming suits will help them lose weight);
• the use of certain drugs (diuretics, antihistamines, anti-hypertensive drugs);
• particular physical conditions (dysentery, vomiting, diabetes, etc.).