Whether you are running in hot or cold weather, dehydration remains one of the most significant health risks of the sport. According to the Mayo Clinic, "dehydration occurs when you lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions." During the winter, be on the lookout for the symptoms of dehydration when running in cold weather.
Initial Signs
The initial signs of dehydration remain the same whether running in hot or cold weather. These symptoms include dry mouth, intense thirst, thick and sticky sputum (spit) and dry lips. Unfortunately, these symptoms are not always as obvious when running in cold weather. In fact, SymptomsOfDehydration.com explains that once the initial symptoms appear, your body has already lost at least 2 percent of its total fluid volume. Additionally, dehydration commonly causes flushing of the skin. Cold temperatures also cause skin flushing, so this symptom is not always a reliable indicator of dehydration while running.
Advanced Signs
As explained by the Mayo Clinic, symptoms of advanced dehydration include confusion, headache, irritability and fever. The initial signs of dehydration also become severe, resulting in an excessively dry mouth and excessive thirst. As the body continues to experience water loss, the skin becomes dry. When pinched, the skin remains in place and does not spring back into its normal shape. Since the muscles are not receiving the hydration and nutrition they need, muscle cramps also appear during dehydration.
Vital Signs
Vital signs remain a reliable indicator of dehydration, whether you are running in hot or cold temperatures. When the body is dehydrated, the blood volume becomes depleted throughout the body. As a result, the heart pumps faster in an effort to deliver enough blood and nutrients to the body. This action results in an increased heart rate. However, since the blood volume remains low even with the increased heart rate, the blood pressure decreases. When checking for dehydration while running in cold weather, always check for an elevated heart rate and low blood pressure.
Urine Color
Although urine color is an indicator of dehydration, it cannot be easily checked while running. That said, the symptom can be checked for runners during a marathon. If you take a short break from the marathon to relieve your bladder, quickly assess your urine color. As explained by the Myrtle Beach Marathon website, urine should be clear or pale yellow. When the body is dehydrated, the urine becomes amber or dark yellow in color.
