4 Signs That You’re Dangerously Dehydrated During Workout

Workouts during summer may lead to dehydration. Dehydration can damage your body during exercise. Thirst is one of the major signs of dehydration. Losing too much of body fluid and not drinking enough fluid may cause dehydration.

It can thicken your blood and narrower your blood vessels. Perhaps, increase the risk of developing heart disease and blood clots. Exercising during this condition may become dangerous, causing an increase in severity.

So, read our tips, to stay hydrated.

When you feel exhausted

Insufficient fluid can make you feel sluggish and tired. Fueling your body correctly is all you need to do. Have sufficient water before and after a workout. Water helps you stay energized. If you are doing longer exercise, don’t forget to sip throughout.

You cramp easily while workout

Insufficient water in your body can cause cramps while workout. Make sure that you are hydrating your body before exercise. Quantity also matters. Never gulp too much water right before you exercise. Drinking a glass of water an hour before you start a workout is best.

When your heart rate is higher

Insufficient water intake affects your pulse. When you workout, your body definitely responds to your workout intensity. If you notice a higher heart rate than normal, it could be because you have not intake sufficient water. Try to hydrate your body. It the condition still persists, it could be another reason. Seek a doctor.

Impact of fluids, while Exercise

Due to the harsh weather, hot and humid, your body loses fluid greater than 1 liter per hour. Perhaps, your body may lose more water than it absorbs. This may lead to dehydration. The longer you exercise, more difficult it would be to stay longer. If you don’t drink enough fluid, you may dehydrate even in a moderate exercise routine or day to day work. Drink enough water and other fluids to replace the loss of fluids, on a daily basis. It will prevent you from getting sick.


When fluid is lost in a significant amount, an electrolyte imbalance occurs. Exercising under this condition may have many consequences such as electrolyte imbalance, involuntary muscle, life-threatening heat stroke, hypovolemic shock, contractions and a potential loss of consciousness.

Hypovolemic shock is caused when the amount of oxygen available in the body decreases along with blood pressure, making exercise dangerous.


If you find any of the following symptoms, you must avoid workout until you make your body properly hydrated.

  • Dry mouth, sticky mouth, feeling thirsty
  • Headache
  • Decrease urine/ little or no urination
  • Dizziness
  • Constipation
  • Rapid breathing
  • Extreme irritability
  • Unconsciousness


  • Drink adequate amount of water and other fluids before exercise.
  • While exercising, stay in the cool and shady area.
  • Make your habit; workout during early morning or late evening.
  • If workout exceeds 45 mins, consume sports drinks, containing sodium and potassium.
  • After exercise, consume at least 24 oz. of water.
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