In calendar terms, fall begins this week. The classic running sports are still easy to do when temperatures drop slightly. Jogging, walking, Nordic walking and hiking are ideal for the golden days of fall. Exercise in the fresh air reduces stress, strengthens the immune system and keeps the body fit. Oxygen and exercise are among the most important factors for health, alongside sufficient sleep and a vital diet with an appropriate water supply.

Signs of dehydration    med.: Volumenmangel der extrazellulären Flüssigkeit, u.a. des Blutplasmas – dem Körper wird weniger Flüssigkeit zugef... that are underestimated

When running, the body primarily consumes energy, minerals and water. If the body releases more fluid than it absorbs, this leads to a lack of water. Although the risk of this so-called dehydration is not as high in the fall as in midsummer, it should not be underestimated during sporting activity. The body’s first warning signs are often not seen in connection with a lack of fluids. While headaches and dry skin are often perceived as warnings of a lack of water, hardly anyone thinks of a dehydration problem when it comes to bad breath. Even cravings for sweets, chills or muscle cramps are not usually attributed to a water deficit.

Where there is a lot of body fluid, there is quickly a deficiency

The body comes up with a few ideas to get people to drink enough. However, most people have forgotten how to really pay attention to the body’s signals and classify them accordingly. Anyone who performs physically loses their strength and stamina if there is not enough fluid available. Thirst itself is not exactly an early warning signal. The feeling of thirst is already more pronounced .

1. saliva and bad breath:
Saliva consists mainly of liquid to thicken food in the mouth. It also kills bacteria in the mouth. If there is a lack of water, the mouth becomes dry and the bacteria have the opportunity to multiply. This can cause bad breath.

2. brain and headaches:
The brain is embedded in fluid, so to speak. This protection prevents the thinking organ from coming into contact with the hard skullcap unhindered. If there is a lack of fluid, the water level drops, tissue and bone substance can collide and cause headaches.

3. skin and dehydration:
The skin consists of around 80 percent water. It is often incomprehensible how sweaty skin and simultaneous dehydration can go hand in hand. But the explanation is simple: the lack of water reduces the blood volume. As a result, the skin is not replenished from the inside and dries out.

Take other possible signals of water shortage seriously

In connection with endurance sports, muscle cramps are predominantly attributed to a mineral deficiency. Magnesium, potassium and sodium in particular play a decisive role here. A lack of water can cause acute muscle cramps during running as a result of overheating and loss of minerals. A lack of water disrupts the constant maintenance of body temperature. Chills or fever can also indicate a lack of fluids. A craving for sweet or salty foods can, but does not necessarily have to, also indicate a lack of water. The background to this is the obstruction of metabolic processes for which water is necessary. For example, the liver also needs water to release energy from its glycogen stores.

A simple tip for avoiding dehydration: If you always have your water bottle with you when doing outdoor sports, you won’t experience any symptoms of dehydration. Drinking water regularly helps!