Dehydration, the Forgotten Enemy

If you were to list the greatest threats to your safety when mountain biking what do you think it would look like? Most people would probably put some form of bodily injury at the top. This makes perfect sense, one wipe out at the wrong time and you are going to have some injury. After the various forms of bodily injury, most people would probably state exhaustion, again makes a lot of sense, mountain biking is intense exercise and if you over do it you will notice it pretty quickly. Going along with this idea the next thing most people would point to would be heat stroke. However the single most important health risk when mountain biking is perhaps one of the easiest to avoid, dehydration.

It is easy to understand why dehydration is so overlooked. Dehydration masks itself under a variety of other symptoms, so often we tend to think that something else is at fault when the effects of dehydration begin to show. Also because the body can cope with dehydration on its own, we tend to ignore the minor signs until it is too late. Then suddenly people are having a hard time standing, their muscles ache from constant cramping, and eventually coma can set in. Don’t be fooled into thinking that it can’t happen in the space of a couple hours. Dehydration can reduce even the healthiest person down to unconsciousness in a very short time if the circumstances are right. So knowing that Dehydration is a problem is a start but what exactly is dehydration, how does someone recognize it, and most importantly, how can you treat it? Answering these questions is the purpose of this article.

What is dehydration?

In essence dehydration occurs when the body is loosing more water than it is replacing. As the body looses water it begins to take action to preserve both water and blood pressure. To do this it stops letting water flow to the bladder and through the intestines while taking water from the cells and putting it out into the bloodstream. While this is a good short term solution, if left unchecked it can lead to serious problems.

What are the effects of dehydration?

The earliest effects of dehydration are manifested as thirst. As dehydration continues the body will show symptoms such as dry mouth, the stopping of sweat, and other water conservation reactions. As the body continues to dehydrate physical symptoms such as muscle cramps and vomiting will begin. If by this point the body does not get the water it needs people will begin to experience light headedness, and eventually can fall in to coma, and in some cases die.

What leads to dehydration?

Several factors lead to dehydration, the key one being lack of water. However while lack of water is the biggest culprit many things can speed up the dehydration process. First the heat of the air will cause the body to sweat more, thus water loss will occur. Next is heat caused by exercise (such as in mountain biking), where again the body seeks to cool itself by sweating. Other causes are frequent urination, diarrhea, and vomiting. In fact if you are experiencing diarrhea or vomiting before riding it is highly suggested you do not go as you are at a very great risk.

How can I avoid dehydration?

The easiest way to avoid dehydration is to drink a lot of water. Depending on your climate you want to drink a minimum of 1 quart or more of water a day. Also if you are an active person increase your water intake accordingly to make sure the body stays well hydrated. Also there are several drinks and powders available such as Gatorade that help keep the body hydrated.

What do I do if I am experiencing the symptoms of dehydration?

Only a health care professional can tell you if you are truly dehydrated, but if you suspect you may be suffering from dehydration there are things you can do to counter act the symptoms. First stop any intensive activity. You want the body to cool down and thus need less water. Also a relaxed body maintains blood pressure better than an active one and the body can use the water in the blood for other functions. Next if possible find shade and rest there. Again you want to cool down the body and the cooler the better. Once resting and in the shade, drink some water. It is important to remember that drinking water to quickly can cause problems, but make sure to keep drinking until you don’t feel thirsty any more. If after drinking water and cooling down you are not feeling any better, go to the nearest hospital. While they will most likely just give you an IV liquid, it is always better safe than sorry.

So there you have it, some information about dehydration, and the ways to avoid it. It may seem that this is a fairly minor issue compared to a broken bone (or even worse a flat tire) but in all reality dehydration can kill very quickly if people do not take it seriously. In fact according to the latest estimates by the World health organization well over four million people die each year world wide from the effects of dehydration. Do yourself a favor and make your water bottle your best friend.

• August 1, 2008 -- The Great Debate: Gatorade or Water

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• August 1, 2008 -- The Great Debate: Gatorade or Water