Wednesday, 29 May 2024

Five Signs of Dehydration and How to Best Rehydrate

Hot weather is on its way, which means athletes are at a higher risk of dehydration during practices and games. Even mild dehydration can impact athletic performance and overall health. Losing just two percent of an athlete’s body weight through sweat loss can affect how they feel and perform, whether they’re sprinting at a track meet or participating in a day-long volleyball tournament.

In this article, we’ll discuss the signs of dehydration and provide tips on how to rehydrate effectively. By recognizing these signs and taking appropriate action, you can help athletes stay safe on the field.

Signs of Dehydration

Don’t rely on the scale

Determining dehydration based solely on weight loss is more complex than it seems. To calculate the two percent loss accurately, you would need to consider an athlete’s weight before practice, account for fluid loss from sweat, urine, and food intake. This method is impractical for both athletes and coaches. Instead, let’s explore other indicators of dehydration.

Pay attention to subtle cues

Early warning signs of dehydration include increased irritability, fatigue, dizziness, and difficulty concentrating. A significant decrease in energy levels is one of the most noticeable signs. However, it’s crucial to distinguish between dehydration and calorie deficiency. If you notice any of these signs in an athlete, encourage them to take a break, hydrate with a sports drink or water, and have a snack.

Tham Khảo Thêm:  USAV Names Roster for FIVB Women's U20 Worlds

Look for physical indicators

Loss of coordination, nausea, and cramping are indicators of dehydration, but they can also have other causes. An athlete displaying signs of coordination loss may be in the early stages of dehydration or even heat exhaustion. It’s important to rule out a possible concussion if they experienced a head injury. Cramping may also be related to dehydration, as it can be caused by fluid and electrolyte imbalances. Ensuring athletes are properly hydrated can help alleviate cramping.

Early dehydration may not have obvious physical manifestations

Some athletes may naturally flush or have a red face in higher temperatures without being dehydrated or experiencing heat exhaustion. It’s essential to distinguish between these unique physiological responses and signs of dehydration. Athletes who sweat more may need to prioritize replenishing electrolytes and fluids with sports drinks or water.

Educate your athletes

Urinating frequency and urine color can serve as indicators of dehydration. Typically, urine color should resemble lemonade, indicating proper hydration. Darker urine, such as the color of apple juice or darker, may suggest dehydration. However, it’s important to consider other factors that can influence urine color, such as the consumption of certain foods, vitamins, or supplements. Educate athletes to pay attention to urine color and frequency as potential warning signs of dehydration.

Remember, preventing dehydration is crucial for optimal athletic performance and overall well-being. Encourage athletes to stay hydrated before, during, and after physical activity, and provide access to water and sports drinks when needed.

Tham Khảo Thêm:  Alpinetgheep Beach NTDP Fall Training Series: Empowering Young Athletes


Q: How can I tell if an athlete is becoming dehydrated?

Early signs of dehydration include increased irritability, fatigue, dizziness, difficulty concentrating, and a drop in energy levels. Pay attention to these cues and encourage athletes to hydrate and rest.

Q: What are some physical indicators of dehydration?

Loss of coordination, nausea, and cramping can be signs of dehydration, although they may have other causes. It’s important to rule out possible concussions in the case of coordination loss and to address possible electrolyte imbalances in the case of cramping.

Q: How can athletes monitor their hydration levels?

Athletes can monitor their hydration levels by paying attention to urine color and frequency. Urine should ideally resemble lemonade. Darker urine may indicate dehydration, although certain factors like food and supplements can influence color.


As the weather heats up, it’s crucial to be aware of the signs of dehydration in athletes. By recognizing early warning signs like irritability, fatigue, and decreased energy levels, you can intervene quickly and help athletes stay safe. Understanding physical indicators like loss of coordination, nausea, and cramping can also assist in identifying dehydration. Educating athletes about the importance of monitoring their urine color and frequency can further contribute to proper hydration. Remember, keeping athletes properly hydrated is vital for their performance and overall well-being. Stay hydrated and stay in the game!

For more information, visit and ensure you’re equipped to keep athletes hydrated and performing at their best.

Tham Khảo Thêm:  TrueSport: Building Respect and Trust as a Coach