Impact of dehydration in athletes in high intensity aerobics, endurance physical activity and sports

Running Head: IMPACTS OF DEHYDRATION IN ATHLETES 1

IMPACT OF DEHYDRATION IN ATHLETES IN HIGH INTENSITY AEOROBICS,

ENDURANCE

PHYSICAL ACTIVITY AND SPORTS

by

Michael Harris

5346

A Literature Review in Kinesiology

Submitted in Partial Fulfillment of the Requirements for

PED 598

Research in Physical Activity and Sport

Alabama A. & M. University

Health Sciences and Human Performance Department

Dr. Terry Conkle – Supervising Professor

October 29, 2019

IMPACTS OF DEHYDRATION IN ATHLETES 2

Introduction

Athletes partake in intensive training exercises or sports that influence their body

metabolism and alters their body functions. The athletes take in numerous activities that focus on

their endurance during their sporting activities with the intention of achieving positive goals

during the competitions. The need for the push does not only originate from their personal

motivation, but their body performance, and thus, they expose themselves to intense physical

activities to make sure that they stay ready for their competitions. The high-intensity aerobics

involve high cardiovascular exercises with minimal recovery durations in between the exercises,

thus resulting in high exhaustion rates. The exercises range from jogging, long-distance running,

walking, cycling, among others. The forms of exercises appear fit for the trainees because they

have the intention to push the limits of their bodies to create endurance such that they can

perform the same or even more during their competitions. Dehydration has a major impact on the

athletes because it influences the entire body and all the functioning down to the blood flow and

the heart rate. The impacts of dehydration might include an increased rate in the consumption of

glycogen, a reduction in blood volume, higher chances of nausea, vomiting, and diarrhea, failing

concentration, an imbalance in body water, and electrolytes among others.

Water is essential in maintaining the volume of blood, regulation of the temperature, and

also aid in muscle contractions in the body. The move is essential because it increases the proper

functioning that would oversee the productivity that will ensure that they function in the normal

sense. The measures prove that water is an essential material in the human body, and thus

athletes that are pushing their bodies out of their normal routines to extreme measures lose lots of

water. The measure might result in general body weight loss because water is approximately 2%

IMPACTS OF DEHYDRATION IN ATHLETES 3

of the general body composition. Dehydration contributes to the massive loss of the water,

making it a challenge for an athlete to maintain or experience similar body functions. Water aids

in the blood composition; thus, it is essential in the blood amount in the body; thus, the strenuous

activities an athlete endures within a short duration might not be healthy for the individual since

they will lose part of their blood component. The composition of water in the body helps regulate

the body temperature through the liver and general body parts, including the muscles, but

dehydration contributes to poor regulation standards that affect the body functions. There are

many muscles in the human body; thus, it is essential for the muscle movements, and thus cutting

away the water leaves the tissues dry, and this affects their functioning that then limits their

performance and endurance.

Literature Review

Numerous athletes endure strenuous physical activities for prolonged durations that

influences their daily functions because it alters their normal body functions. The participation in

numerous activities results in higher body temperatures that then influence the rate of sweating,

losing the bodily fluids, and higher body temperature (Wright, Collins & Schwellnus, 2009). It is

essential that all the athletes understand the exercises and the pressure that they put on their

bodies during such exercises and pushing them to perform well. (Finn & Wood, 2004), explained

that it is essential for athletes to read and understand their bodies because failure to do the same

might result in the collapse of some of the body functions (2004). It is proven that at the end of

some of the vigorous activities or the demanding sports, some of the participants tend to collapse

or faint, or even in some cases, it becomes serious until they die.

IMPACTS OF DEHYDRATION IN ATHLETES 4

According to Casa (2018), some of the sports activities such as the marathon requires

adaptability that does not involve waking up in the morning and choosing to take part in the

marathon but to endure years of training and adaption. The concept has made numerous changes

to the performance and outcome of the sports because they increase the participation and

dominance of the players that would increase their functioning and performance. Sports science

indicates that it is important for a player to try and understand their bodies and ensure that they

train well and slow before pushing their bodies all at once to adapt to the extreme exercises.

People should always start with fewer exercises before starting to push and adjust their

body functions to extreme sporting activities because the body has to learn. The body also has to

have time to adjust to performance and endurance levels that make it easy for them to adapt to

the dehydration and how to adjust and behave during such situations (Goulet & Hoffman, 2019).

It is not possible for someone to wake up in the morning and start training for a competition later

in the day or the following week. The body will not adjust in time for such a competition, and

pushing it harder might result in collapse or failure in body parts. It is evident that majority of the

professional boxing fighters such as Anthony Joshua, sportsmen such as Lebron James among

others all have to train across the calendar year to make sure that when they get to their activities,

they have the endurance that comes from their body instead of last minute pushing of their

bodies to perform. Most of the boxers tend to have single or double matches in a calendar year

because of the training and the energy that they will need to undertake such activities (Mckenna

& Gillum, 2017). The people have to train their bodies, starting with minimal routines at the

gyms before following up with intense routines that push their productivity. The concepts prove

that dehydration is a major problem for athletes, and it is their bodies telling them to respect its

IMPACTS OF DEHYDRATION IN ATHLETES 5

operations and thus have to live with the consequences. According to Love, Baker, Healey &

Black (2018), numerous sportsmen tend to have short-lived careers because they tend to have

exhausted their bodies, and they only have careers lasting five years, such as Usain Bolt, the

record holder in Athletics. The move is a result of working their bodies through extreme exercise

routines and without respecting them enough to understand that they are burning the body fuses

and dehydration is a major contribution accumulating over the years.

Water and electrolyte imbalances

Dehydration is the loss of the water past the minimum normal body water content and

results in numerous challenges and health issues to the individuals. Some of the consequences

are immediate while others are long term. The reduction in body water and imbalances in the

electrolytes is a major problem, and it is immediate because the athlete will experience such

consequences while still taking part in the strenuous activities. Finn & Wood (2004), did studies

that result in facts to prove most athletes are at a state of dehydration starting exercise or sport.

The body is made up of water, approximately 60% of an adult that is high, and almost all the

bodily functions depend on water, seeing that it is essential in the performance and outcome. The

researchers indicate that athletes, during their activities, lose large amounts of water that results

in heavy blood that then limits its flow through the body system. The body has to make sure that

it hyperventilates by raising the blood vessels close to the skin surface to help initiate sweating

because of the high temperatures within the body (Suvi, Mooses, Timpmann, Medijainen,

Narõškina & Ööpik, 2018). The measure sees the loss of numerous amounts of water that is not

appropriate for an individual that has their body crossing the normal limits.

IMPACTS OF DEHYDRATION IN ATHLETES 6

The reduction in body water implies that the various nutrients and minerals in the body

are also low and do not match their deficiency or need to endure the bodily functions. The

mineral balance can affect on the contracting functions of the body, such as the skeletal muscles,

(Guyton,1996). The body loses a lot of water and other electrolytes such as calcium and sodium

that dictate the daily body functions. The body functions are altered because the minimum

electrolytes in the body, such as sodium is vital in cognitive behavior that includes memories and

attention features. The athletes will develop such problems when they strain, and they fail to

hydrate their bodies within ample time before losing the electrolytes. The athletes can take the

supplements to help initiate the production of electrolytes within a short duration to sustain their

performance in their competitions, or they will lose their normal functions.

Increase risk of nausea, vomiting, diarrhea, and gastrointestinal problems

Most athletes, during their training exercises at the gym or in the competitions, tend

vomit or even collapse. The problem is a result of dehydration and the body signaling that there

is a problem with its functions. It is evident that the lack of water will make one start to lose

control over their general gastrointestinal system because there is minimal water consumption

that then becomes a problem. All the body functions require water, including digestion,

breathing, and it is important to embrace a positive habit of drinking water. The body comprises

60% water that makes it a challenge because a decrease in this amount will result in dehydration.

Athletes take part in strenuous activities that deem the body water from the muscles and the other

body parts that then hinder proper functioning. Apostu, M. (2014), says that an individual that

participates in moderate activities and in moderate environments require 1500-2000 milters of

water a day.

IMPACTS OF DEHYDRATION IN ATHLETES 7

The lack of water in the body results in nausea. Then this will trigger vomiting and

diarrhea, which will worsen the problems because they also contribute to loss of immense

amounts of water (Georgescu, de Souza Junior, Behrens, Barros, Bueno, Utter, McAnulty, 2017).

The training prior to the events or even the exercises should take such considerations

because it will help ensure that their bodies do not get to the extreme notions of nausea. Research

proves that the situation is a problem because numerous people tend to fall victim, because they

do not understand the consequences of their activities. The brain triggers nausea as a defense

mechanism trying to notify the individual that their bodies are not performing, thus making it a

challenge to increase productivity. Dehydration is a major problem because it influences their

performances. The potential outcome is minimal to training or failure during their competitions

because when one starts to feel nausea and vomit, then their body functions are prone to collapse.

Reduction in blood volume

Hypohydration refers to the situation where the body is dropping the normal amounts of

water to below the normal standards. Murray explained that hydration is not healthy because

water makes up approximately 60% of the entire human body, implying that it is essential in

ensuring that the body is operating in normal conditions, Murray, R. (1996). Dehydration is a

challenge because it limits the performance of the body, and this influences the level of blood in

the body. Blood is made mostly of water that then drops because it is the main ingredient. The

strenuous activities on the track and at the gym make it a challenge to maintain the blood level,

especially when not hydrating enough. The concept of hypohydration focuses on the daily

requirements of the body that then imply that the shortage of the same results in the cut down of

the blood level.

IMPACTS OF DEHYDRATION IN ATHLETES 8

Water makes up 92% of the human blood that is very high, stating that athletes have to

make sure that they maintain their water levels. However, taking part in strenuous activities and

competitions involves sweating and muscles strain all that consume or demand numerous

amounts of water. The water levels in the body might drop down to the lowest amounts that then

simply that they are not functioning well. The blood volume will definitely reduce because the

participants will perspire to the extent that they will not have more water to lose. They start

losing more from their blood. Sport science professionals indicate that it is essential for an

individual to consume large amounts of water more than the daily recommended amounts after

the exercises or during to try and level the amount that they are losing to make sure that their

bodies hydrate well (Murray & Kenney, 2016).

Increases rate of glycogen consumption

The body of an athlete is a major hub of numerous ongoing activities that make it

important for them to consume high energy and sugary foods to help maintain their sugar levels.

The glycogen is essential for the performance of the athletes because it is responsible for

triggering energy production that guarantees proper training or outcomes during the

competitions. The participants lose large amounts of water during the activities and thus start to

burn up the reserve water in the blood and in the muscles (Chycki, Kurylas, Maszczyk, Golas &

Zajac, 2018). The consequences of losing the muscles and water will be to breakdown the sugars

in the muscles. The body stores them thereafter, breaking them down during the digestion

process. They act as the reserve during starvation and dehydration. The body will heighten its

consumption of glycogen because it has to find alternatives before the other body functions start

to collapse.

IMPACTS OF DEHYDRATION IN ATHLETES 9

Hydration increases the rates of glucose consumption because the body during the

vigorous exercises is in distress and thus has to find better adaptive measures to maintain the

normal body functions. The move is essential and vital for the survival of the athlete, but it is not

appropriate for them to push their bodies to such levels that leave their bodies with no options

and might end up collapsing or with deficiencies. The body has to protect itself, and measures

such as breaking down the sugars that it stores in the muscles are one of the functions that help

witness the success of the bodies with the intention that they work towards their growth.

Dehydration is a major problem for the body and is the reason some of the athletes have to

consume some energy bars because their bodies at that time demand high sugar levels that they

can easily convert to energy and they can also result in the need for water because it is essential

in the breaking it down in the process.

Increased core temperature (hyperthermia)

Hyperthermia insinuates a situation where the body is releasing much heat that in the

normal conditions, and the body has its normal system regulations in place that include sweating.

The condition might elevate, and this is not productive because it might result in medical

emergency incapacitating the victim, and poor response might result in death. The body produces

much heat in case of the high-intensity aerobics, and thus the athletes have to be aware of such

conditions (Casa, 2018). Poor dehydration contributes to hyperthermia because it cuts back the

water supply, and the response of the body is sweating. The body triggers its mechanism that

ensures that they push blood towards the skin with the intention to sweat and help release the

sweat and help cool down. The measure results in dehydration because the athlete does not stop

IMPACTS OF DEHYDRATION IN ATHLETES 10

or hydrate in such conditions, and the body keeps doing the same and in turn, will result in

exhaustion because the body is overworking.

The increase in core temperatures is a result of the body trying to regulate its functions

and thus has to go to extensive measures that result in cutting back the temperatures. Carlton, A.

and Orr, R. (2015), says that the temperature and humidity of the environment is important due

to the amount of nutrients that are in the body. The body during the intensive exercises embarks

on cutting back the sugars in the muscles because it has to cope with the demand. The body is

consuming large amounts to help produce enough energy to maintain the normal functions and

the strains that then make it a challenge for their productivity. It is evident that the increase in the

heat is a result of dehydration, and athletes have to cope and ensure that they are functioning

towards their growth. Dehydration is a problem because it will limit the outcomes for the athlete

in such conditions, and they will have to find measures to curb hyperthermia or cut back their

exercise routines.

The decrease in blood flow

Dehydration results in poor blood flow because it increases the reduction of plasma. The

plasma comprises mainly of water than then implies the outcomes for an individual taking part in

intense aerobic exercises are likely to have slow blood flow. The reduction in the blood plasma

indicates that the blood does not have much water that then leaves the blood rich in the other

components such as the blood cells. The low water concentrated blood makes it a challenge for

the individual to maintain normal functions because some parts of the body will have lower

blood concentration and thus failure to have oxygen (Wright, Collins & Schwellnus, 2009). The

blood will flow slowly through to the body that then might have consequences such as fainting

IMPACTS OF DEHYDRATION IN ATHLETES 11

because the blood might fail to reach the brain leaving the individual hyperventilating. The slow

blood flow is not appropriate for any individual, especially those exposing themselves to

exercises because they are vulnerable and prone, and those that might trigger strokes and other

heart-related complications.

The blood will not get to all the body parts within the normal rates because the blood is

thicker and is strenuous to the heart. The heart has to maintain the same pressure to pump the

blood through to the various body parts, including the furthest being the brain and legs. The

measure makes it a challenge for the heart, and it might result in heart complications. Numerous

athletes develop heart-related complications because they exposed their hearts to much strain

while they were still active and into the exercises. The people will face the consequences later in

their lives because their body parts will also be getting older and their functions tend to

deteriorate. Dehydration is a major concern for athletes, that is why it is important for them to

make sure that they observe the best functions without having to expose themselves to extreme

conditions that they will have to pay for at the later stages of their lives.

Impaired concentration

Dehydration poses a major threat to normal body functions because it decreases

electrolytes level in the body that then results in poor brain functions. Sports researchers and

management explains that dehydration has a role to play in the poor body functioning because it

inhibits memory problems including the cognitive behavior (Koivisto, Olsen, Paur, Paulsen,

Bastani, Garthe, Bøhn, 2019). It is a challenge for people with dehydration to concentrate well or

operate machinery because their brains are not at par with their demands, and this makes it a

challenge for them to keep up with their activities that will see them remain active. Research

IMPACTS OF DEHYDRATION IN ATHLETES 12

indicates that the levels of electrolytes and sodium are low when an individual is experiencing

dehydration, and the components are essential in driving brain activity. It is important to

incorporate electrolytes to help boost body functions. It is not appropriate because the athletes

will not be able to keep up with their routines because their brains are not functioning well and

thus have to increase productivity.

Dehydration limits the brain activity that controls the functioning because it is

responsible for headaches, poor results in physical performances, and irritability. The concepts

make it a challenge for a person to concentrate that is the core of any bodily functions that then

limits their productivity. Numerous people fail to have a hold of their activities because of

dehydration that poses a major threat to the normal body functions that then make it a challenge

to their routines. Dehydration will limit the functioning and performance of the athletes because

their brain is not at par with the activities. Studies high environmental temperatures and relative

humidity cause stress on the body making it harder to concentrate, Zhao, J., Lorenzo, S., An, N.,

Feng, W., Lai, L., Cui, S. (2013). It might even result in injuries or poor outcomes. Dehydration

is responsible for impairment because any slight deterrence from the normal body functions

makes it a challenge for the brain to maintain its cognitive functions.

Fatigue

The heart has to work twice as hard during the exercises that make the difference because

it will push blood to the brain and the legs that are the furthest with the loss of the water in the

blood that makes it viscous. According to Trangmar & González-Alonso (2019), the blood is

heavy because of the loss in the blood plasma that makes up the most of the water that is not

appropriate for the heart, and this influences the normal body functions resulting in fatigue. The

IMPACTS OF DEHYDRATION IN ATHLETES 13

heart influences the body's endurance. If the heart is overworked, it is easy to notice, and an

individual will feel tired. The fact that the blood is heavy is a problem during the normal body

functions because it will limit the functioning of the body, especially for athletes that have to

maintain a similar routine for their activities.

In normal body setup, without the exercises, the body of an individual loses

approximately 2-3% of their total fluid percentage in the body when they feel thirsty. The

concept implies that it is already strenuous to the body parts when one is feeling thirsty.

According to, Carlton, A. and Orr, R (2015), physical activity induces dehydration. The mere

thirst results in lagging and implies that one is tired. More strenuous activities tend to result in

the worst body conditions. The individual bodies have to make sure that they have to maintain

the other routines that are not appropriate. Dehydration plays a major role in when the individual

will feel like they want to quit because it burns up most of the body water in the blood and the

muscles. The muscles undergo the aerobic and anaerobic respiration processes that break down

the nutrients in storage and thus continue draining water that results in fatigue, and this

influences the general performance of an athlete.

Cramps, spasms, and soreness

Vigorous exercises contribute to injuries to the muscles and also dehydration because of

the endurance and pushing the body away from its limits, making it vulnerable to cramps,

spasms, and soreness. The exercises do not matter to the environment because the water

requirement by the body is constant, and poor consumption of the water will result in

dehydration even in the cold seasons (Wright, Collins & Schwellnus, 2009). The exercises

breakdown the muscles that conserve numerous minerals and components that include calcium,

IMPACTS OF DEHYDRATION IN ATHLETES 14

potassium, and electrolytes. All are essential for body functioning, especially during vigorous

exercises. The exercises deprive the body of these essential minerals that then contribute towards

cramping because the muscles in the body will lock up.

The body is at its optimum during the exercises, and it is burning through the muscles

and the reserve energies that imply that the muscles in the body will tend to overwork

themselves. The process results in soreness in the muscles because there is no water in the

muscles that the athlete is constantly pushing and working to make sure that they work towards

their increase. The move makes it a challenge for the body towards proper functioning and

further exercising because of the limited oxygen that is staying in the muscles. The individual is

working out and pushing the muscles. This makes it a challenge for sufficient oxygen to supply

in the blood that is already heavy due to the loss of water. Carlton, A. & Orr, R (2015), imply

that fluid loss is common in everyday life because the physical activities that human part take in

every day.

The fact that the body has to protect itself and ensure that the core parts and functions

keep taking place has to induce some practices such as the spasms. The spasms are involuntary,

and they occur after straining the muscles, and this might be a result of dehydration because

there are maximum strains and use of the muscles. The muscles become sore and cramp because

of the exercises and the poor hydration because of the limited amounts of water in the body that

then influence the outcome of the athlete.

Conclusion

The physical endurance activities and sports comprise marathons, boxing, gym training,

among others, they involve much energy and strain the body muscles. The muscles burn up large

IMPACTS OF DEHYDRATION IN ATHLETES 15

amounts of energy that help burn up the fats in the process and then convert them to muscles and

energy. The continuous repetitions of the activities result in endurance, but numerous athletes

push themselves because they want to witness the changes within a short duration. This can

sometimes result in cases of dehydration. Dehydration is common because numerous athletes

often do not meet their daily water requirements, even after losing much water during their

strenuous activities. Dehydration causes body water and electrolyte imbalances, increase risk of

nausea, vomiting, diarrhea, and gastrointestinal problems, reduction in blood volume, increases

the rate of glycogen consumption, increased core temperature (hyperthermia), decrease in blood

flow, impaired concentration, fatigue, cramps, spasms, and soreness. Dehydration is a major

hindrance to all the people taking part in sports activities because they will experience the

consequences of having lower levels of water in the blood. The lower levels of water in the body

results in numerous incidences such as headaches, irritability, poor concentration levels that

result from irregular levels of electrolytes. Water is essential in the human body. It is prone that

they will notice the consequences if they do not hydrate according to the recommended standards

each time that they exercise.

IMPACTS OF DEHYDRATION IN ATHLETES 16

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