Signs of Dehydration

It doesn’t matter whether you are a professional cyclist or are just riding for fun or recreation when it comes to proper hydration. To make sure that you won’t feel any discomfort while en route, you need to continuously fuel up. If you have one of the best water bottles for cycling, it will be quite easy to drink at regular intervals and you won’t have to suffer from the pangs of dehydration. It may be quite easy to disregard your need to replace lost fluids while you’re on your bike, but if you continue to voluntarily dehydrate yourself, not only your performance but your health will suffer. It is just as important to be sensitive to the signals that your body is sending when dehydration is starting to set in as understanding the significance of getting hydrated while on the go.

water bottle for cycling

For this reason, we have dedicated this post to help you, the avid cyclist, in identifying the signs of dehydration.

One of the most important thing that you should always have with you when you are on the go is a water bottle. If you fail to bring one, it won’t be long until you experience the signs of dehydration.

It is important to note that dehydration is a serious problem experienced not only by beginner athletes but even amongst professional athletes, as well as those who engage in regular or intense exercise. But the common question asked is how much water is enough to keep your body hydrated.

How do you manage your hydration levels on the bike?

The National Academies of Sciences, Engineering, and Medicine determined that the total water intake consuming a combination of water, beverages, and food for young men and women (ages 19 through 30 years) is 3.7 L and 2.7 L a day. Note that there are several factors that influence a person’s hydration requirements, including your age, sex, body build, overall health, and environmental factors. And if you are engaging in intense activities like cycling, you will be releasing more body water as you sweat, which means that you will need to drink more water as you ride.

Failing to provide the proper hydration for the body will mean that you are straining your heart. As the heart propels all other body parts with the blood that it transports throughout the body systems, you will feel physical disturbances that will hinder you from being at your best while doing any activity.

For you to understand what really happens when you’re not replenishing lost body fluids properly, we will provide you with some of the finer details of this condition.

About 70% of the human body is made up of water. If there is not enough body water to fuel the body, you can’t expect your body to function as it is expected. For instance, water in the body aids in the lubrication of the eyes as well as the joints. It also contributes to a healthy digestive system. If water is lost or reaches an unacceptable level, it affects the salt balance in the body and will hinder your performance.

By the time your body’s water content drops by 1-2 percent, you’ll begin to feel thirsty as your body is already feeling the strain and crying out for you to replenish lost fluid. Losing more than this can lead to unwanted symptoms which, if left untreated, can cause severe health issues which require medical assistance.

Being thirsty is one of the more obvious signs dehydration. There are other more subtle manifestations that you be aware of and address before your body begins to suffer.

Rapid Heart Rate

During an intense activity, your heart rate will beat faster as it propels your body to provide more oxygen to your previously rested muscles. It will pump harder, resulting to faster pulse. However, if you notice an unusual increase of about 20-30bpm, it could be a sign of dehydration setting in.

Your heart also beats faster as it tries to compensate for the reduced blood volume in the body (remember that you sweat more when engaged in intense activities like cycling) to get the oxygen and blood flowing throughout the body.

Light Headedness and Dizzy Spells

You get a light-headed feeling (also known as  postural hypotension) as you stand up quickly. This happens when there is not enough blood that reaches your brain. This, again, results from the low blood volume in the body.

If this occurs, your  body is signaling you to take in some water to regain any lost body water.

Gravity-induced Skin Strain

A decreased in skin turgor is also a key indicator of your hydration level. When the skin on the back of your hand takes a long time to return to its normal position when pinched that means dehydration is starting to set in.

Concentrated Urine

The stronger the color and smell of your urine, the more water you have to consume.

Make sure that you drink and have toilet breaks regularly. Note that as soon as dehydration sets in, urine production decreases dramatically, which can lead to serious health consequences.

Bad Breath

Your saliva is packed with useful enzymes to help to chew and break down the components of the food to ready it for digestion. Your saliva also has anti-bacterial properties. When you’re dehydrated, it’s difficult to produce as much saliva, however.

The reduced level of saliva allows bacteria to build up on your teeth and around your mouth, which can lead to bad breath.


When you dehydration sets in, oxygen that reaches your brain is lessened. The brain may also shrink as a result of lost fluids. This can cause the brain to pull away from the skull resulting in a dehydration headache.

Proper hydration is crucial to ensure that your body remains healthy and that your body can be at its best.  If signals of dehydration are left unattended for a long time, you will experience the unnecessary problems caused by dehydration.

Make sure you take enough water throughout the day to keep your body hydrated. When you engage in intense activities, you will need more. Remember that diets with high salt content as well as alcohol can dehydrate the body quicker, so you need to make sure that you take less of these if you want to remain healthy.

How Much Water Do You Need To Stay Properly Hydrated?

There is no question about the importance of drinking adequate water daily. About 70% of your body, as most of us know, contains water. Your body uses the fluids to keep every cell, tissue, system in the body working as how it is designed to function. You also release water when you breathe, perspire, urinate, and defecate. That means everybody water that is released needs to to be replaced so that everything within you will be performing at its best. If you are doing strenuous activities, you release even more body fluids, which only means you will need to drink even more water. That can easily be done if you have one of the best water bottles for gym with you every time you head out to have your regular workout.

It is quite easy to understand why water is essential to life, much more in sustaining your level of performance when you are engaged in a high-intensity activity. Still, many fail to do even the simplest thing required to be at his or her best — stay properly hydrated. If you knew that these things will happen, will you be drinking enough?

  • Prevent dehydration from encumbering or, worse, putting to a halt your performance.
  • Allow your muscles to recover from strength training. If your muscles do not receive adequate water, you won’t be gaining much from your exercises.
  • Achieve optimal digestion. This will likewise be limited if you don’t drink enough water. Fiber binds to water and you need about 25g fiber per day for optimal digestion.
  • Won’t feel full or satiated. Drinking water fills your stomach, which makes you feel less hungry.
  • Help you lose weight. Drinking water helps your body burn more calories and may also suppress your appetite if taken before meals.
  • Performs all other body functions. Water is present within and outside every cell of your body to regulate your body’s temperature, releases toxin through your urine to prevent kidney stones, improves skin health, lubricates joints, transports oxygen to the brain and the lungs, and so much more.

But how much is enough?

you need

You have been taught since your early days that you need to consume eight glasses of eight ounces of water every day to stay hydrated. But is this really enough? Remember that not everyone is made to be the same. Your body features are definitely not like a woman’s, even an old man’s. You would also have different water requirement if you have health conditions like UTI or diabetes. A professional athlete would also have a different amount of water required when he is doing his regular rounds in the ground compared to a beginner athlete doing the same rounds in the same ground.

Even environmental conditions, the clothes that you are wearing, your body’s sensitivity to the quality of available water, and other factors may influence your desire to drink and your real hydration level. So, how will you know if you are really having enough? Many health experts recommend checking the color of your urine to determine if you are getting enough water to support your body’s water requirement. As there are factors affecting your need for water, there will also be factors other than your hydration level that will affect the color of your urine. But if you are healthy (generally speaking), you will know that you are properly hydrated if the color of your urine is light yellow.

You really do not have to wait until you’re thirsty before you reach for your water bottle. Experts say that you are already dehydrated by the time you are thirsty. “Our thirst sensation doesn’t really appear until we are 1 [percent] or 2 percent dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform,” explains Lawrence Armstrong, an international expert on hydration. He has conducted research in the field for more than 20 years.

Remember that hydration is a continuous process. As pointed out earlier, water plays a crucial role in all the processes that take place inside your body. Since the body cannot store more than what it originally has, you will need to top up every few minutes to ensure that all the vital organs are properly fueled to help you be at your best at what you are doing.

The American College of Sports Medicine, a global membership organization composed of more than 50,000 professionals in the sports medicine and exercise science fields, recommends hydration before, during, and after engaging in a high-intensity training. Follow these recommendations to stay properly hydrated:

Before Exercise

Make sure that you are properly hydrated by:

  •    Consuming beverages with meals as this will enhance fluid replacement and pre-  exercise/event hydration.
  •   Allowing about to 12 hours or more recovery period from a previous exercise session to enhance fluid replacement.
  •   Tracking daily weight as this will help evaluate your hydration status. Note that post-exercise and day-to-day variations will most likely come from fluid loss.
  •   Drinking 16 to 20 fluid oz 4 hours before exercise, especially if your pre-exercise weight is reduced.

During Exercise

  •   Drinking more than 800 mL per hour may increase the risk for developing dilutional hyponatremia.
  •      Fluid intake and pace may need to be adjusted depending on the weather conditions.
  •   Prolonged exercise will require beverages that contain 6% to 8% carbohydrate to provide an additional health benefit.

After Exercise

  •   Drink 16 to 24 oz of fluid for every pound that you lose.
  •   Include fluid intake with your post-exercise meals.

Remember that you can have just enough water in your body or  the balance of electrolytes in your body may be disturbed, as in the case of hyponatremia. This can lead to fatal brain dysfunction. If you are consuming enough water before and throughout your activity, there won’t be any reason for you to drink more than your body can actually hold. So, stay hydrated to be at your best any time of the day and whatever intensive activity that you intend to engage in soon.


bottle for gym

Having one of the best water bottles for gym is the easiest thing that you can do to stay hydrated while doing your workout. Drink at regular intervals and consume water or any other healthy alternatives with some nutritious health bars or other hydrating foods to supplement the hydration process.

Monster Muscle

MM – Scot thanks for sitting down to an interview for Monster Muscle’s readers. This last year you went from being a great lifter to top dog. You won WPC Worlds in Africa in Nov 2001, won the massive WPO finals at the Arnold Classic in February  2002  and then benching an awesome 766 in competition just a couple weeks ago. You are truly on your game. How does it feel to be on top of the world right now?

Scot – I have always thought I could be the strongest man in the world. I have sacrificed everything in my normal life (my wife, 2 kids, friends, social life) to make this happen. I am not happy about that.

I now know that to be the best, takes 1,000,000 percent. Answering your question, I feel hungry & the fire is just starting to roar. I WANT 800LBS AND I WILL HAVE IT. Not only SHORTLY, but FIRST.

MM – For those that have not heard of you, tell us about yourself. What do you do for a living? Family? How long have you been powerlifting?

Scot – I am 35 years old and I live in Valley Glen, California. I am married to my beautiful wife Maricelle and we have three unbelievable children, Jade – 5 yrs & Troy 3yrs old and Jasmine 9monthÍs. They are my support system. Without them I would not be where I am today. I you all are my entire world!! Thank you for being there for me and putting up with my crap. I only hope I can one day come even close to doing what you have done for me!

My wife and I own a private fitness studio on our property called,

“Fitness Individualized Training “(F.I.T.).

There we work one-on-one private training with our clientele on every physical level. We specialize in weight training, boxing, kick-boxing, martial arts, sports training, & rehabilitation. Our success rate is phenomenal. I have been competing off & on in powerlifting since 1992 but seriously lifting since 2000.

MM – Over your years of training, who and what motivates you and/or keeps you motivated?

Scot– I must say that Arnold Schwarzenegger has always motivated me. I wanted to be just like him but my waist was to big! So much for bodybuilding. It is always an honor to compete at his show & an even bigger honor to meet the legend. Thank you Arnold!!! Now my motivation is to hit 950 lbs. My wife’s smacks. Most of all, it is to be the strongest undisputed bencher in the world.

MM – What obstacles have you had to overcome in your powerlifting career?

Scot – There were many obstacles I had to overcome in powerlifting. One was the strength. Not just the physical strength, I had to have the mental capacity to be disciplined enough to dedicate my soul to the sport. I had to show up for every work-out no matter what the circumstances were. I had to listen to my coach and trust that what he said was right and not to let my mind wander off focus from what we came to accomplish. A real recent obstacle I had to overcome to get my 766 bench in Canada was a horribly torn quad. I had to have it wrapped and injected with Lidacane. I was in EMMENCE pain. If it was not for that I would have hammered 800 that day.

MM – When you are stepping up to the bench for a MONSTER lift, what are you thinking? What is your mindset?

Scot– When I step up onto the platform to bench, I already know that the lift is done. I never look at the weight or the crowd. I just stare at the bar and attack it. I never allow the weight of the bar intimidate me, because I truly know and without a doubt, that it is mine!

MM – If you could say one thing to the new lifters out there, what would it be?

Scot – The one thing I could say to all of the new comers is that dreams can become a reality, ONLY if you are willing to work hard enough. Nothing in this world comes easy except failure. You bust your butt and pour out your blood, sweat, and tears into what you are doing. If you challenge yourself and allow yourself to be challenged, there is only one payback, YOU WILL GET PAID! Oh, and of course, timing. Perfect timing is always of the essence. You got to make sure it is your time to WIN! As it is mine, at this moment, the best bencher that there ever will be.

MM – OK. I know it takes a team of supporters to get to the level you are at. Who would you like to give an official “thank you” to?

Scot – First of all I want to thank GOD for giving me this talent & opportunity, my family, Joe my coach, my sponsors and clients. Doug & Linda Cronin , Gary Avnet, Roman & Shari Celusta, Forza strength systems, & Pinnacle products. I would also like to give John Inzer a big thank you for his support and help. Inzer bench shirts are the best. THANK YOU ALL FOR EVERYTHING.

MM – What is in the future for Scot Mendelson?

Scot – The future of Scot Mendelson is to be the greatest bench presser the world has ever seen. I would like to be a living legacy, a powerful force to be reckoned with in the institution of powerlifting, and for my children to say that my Daddy really is stronger than your daddy and for that person(s) to know it!

MM – What is your training cycle like?

Scot – Well, I train the bench press twice a week. Although I train hardcore all year, I really buckle down to my training cycle 3 months out from my event. I start training with my Inzer bench shirt about 3 weeks out.

I train smart to prevent injuries and get plenty of rest. I also eat a very high calorie diet. My normal body weight is about 280-295 and I lift in the 308 class so between my high calorie diet and a steady flow of Pinnacle supplements I am in an ideal state to build strength. As far as the specifics on my training routine you will need to check out my video. I plan on it coming out this year.

MM – It has been nice talking with you the last few days. I don’t have any doubt in my mind that you don’t have the dedication and motivation to break any goal you set. Good luck to you, your family and your business. I look forward to working with you on future articles.