Hydrate for Health
Most of us know that drinking water is good for our health, but you may not be aware of the consequences of insufficient hydration. Water is essential in our body because 85% of our brain, 80% of our blood and 70% of our muscles are composed of water. Consuming the right amount of water each day can actually speed up your metabolic rate and help to curb overeating to help with weight management.
We lose water daily through perspiration, urination, defecation, and respiration (breathing) and it is crucial to rehydrate daily. Even mild dehydration can disrupt our bodily functions.
Dehydration impacts nearly every system of the body in the following ways:
Brain: Dehydration negatively influences mood, energy levels, and cognition, including impaired short-term memory and psychomotor skills.
Circulatory: Adequate fluid intake is necessary for the proper circulation of blood, which is what carries oxygen to all of the cells in the body.
Renal: Our kidneys filter the waste products of 120 - 150 quarts of blood to excrete toxins through 1-2 quarts of urine daily. If we don’t drink enough fluids, our body is unable to expell toxins, which adversely affects our health. Chronic dehydration is the primary cause of kidney stones because insufficient fluids cause calcium and other minerals to build up in urine, forming crystals, which makes it difficult for the body to excrete.
Genitourinary - Dehydration can promote bladder infections due to irritation of the urinary tract. Insufficient urine flow through the urinary tract can allow bacteria to grow resulting in urinary tract infections.
Gastrointestinal – Insufficient hydration is the most common cause of constipation. When we are dehydrated, the large intestine absorbs water from the waste it is trying to process, resulting in dry, hard stool, which is difficult to pass. Chronic constipation predisposes you to colorectal disorders ranging from hemorrhoids to cancer. Additionally, retained feces can produce harmful toxins as a result of fermenting food waste in your intestines.
Oral Health can also be affected by dehydration. If you are dehydrated, you will have diminished salivary flow, which can result in dental erosion and cavity formation. Insufficient saliva creates an environment for bacterial growth, which can cause gum disease and halitosis. If you are taking medication that causes dry mouth, ensure you are sufficiently hydrated and consider using Biotene Dry Mouth Rinse to protect your teeth from damage.
Dermatological – Hydration of the skin is dependent on the level of internal hydration. Hydrated skin looks plump whereas dehydrated skin is less dense and looks dull, causing the skin to look aged.
Pulmonary – Dehydration can increase the likelihood of a blood clot called an embolism, which forms in a vein and may travel through the bloodstream to lodge in the lungs resulting in death.
Cardiovascular– Insufficient hydration can result in a reduction in blood volume, which may affect blood pressure and heart rate.It can cause orthostatic hypotension, feeling lightheaded due to a drop in blood pressure resulting from standing up from sitting or lying down.If your blood flow is sluggish due to insufficient fluid in the blood vessels, your blood is slow to deliver oxygen to your brain, which is what causes lightheadedness.
Exercise performance is impaired by dehydration, because it results in a decrease in maximal cardiac output, due to decreased blood volume. The body’s core temperature is increased as a result of diminished heat dissipation and perspiration, which can induce heat stroke. It also boosts muscle glycogen utilization, thereby depleting energy stores causing fatigue during endurance activities.
Drinking alcohol on the golf course on a hot summer day is a recipe for dehydration. Alcohol inhibits the body’s production of antidiuretic hormone (ADH), and promotes dehydration from excessive urination and perspiration. It is vital to compensate for alcohol consumption by drinking 16 ounces of water for every alcoholic beverage you consume, whether it is beer, wine, or liquor. Better yet, drink a beverage that replaces lost electrolytes, such as Gatorade.
How much water should you drink each day?
If you wait until you are thirsty to drink water, you are already slightly dehydrated. Drinking eight 8-ounce glasses of water daily is a one-size-fits-all approach, which is insufficient for most people. The amount of water you consume depends on several factors, including your weight, activity level, how much fluid you lose through sweat, whether you consume caffeine or alcohol, and your living environment. If you exercise a lot in a hot, dry climate, your fluid requirement will be higher.
If you are relatively inactive, you should consume a minimum of half your weight in ounces of water daily. If you sweat heavily from intense exercise or spend a lot of time outdoors in the heat, you need to drink one ounce for every pound you weigh. An easy way to know whether you are sufficiently hydrated is to check the color of your urine. If it is a pale yellow, your fluid consumption is sufficient. Darker colored urine is a sign of dehydration.
A word of caution: Drinking too much liquid can be detrimental to your health, as it can cause hyponatremia (low sodium levels in the blood). The resulting imbalance of the electrolytes in the blood results in symptoms that range from fatigue and headache to brain swelling and coma.
It is essential to drink enough water to keep all the systems in our body operating optimally. You can even support your immune system by ensuring you are sufficiently hydrated. Make a habit of consuming an adequate amount of water each day to improve the way you look, feel, and perform.
In good health,
Valerie Folsom-Martin, MSW, LCSW, CIMHP, CCTP, FDN-P, CHHC
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