Hydration for Health

Water is the biggest part of what we are, quite literally. Our bodies are comprised of more than 60% water. Despite this, one of the most widespread and frequent ailments affecting people worldwide is dehydration.
At some point we all experience dehydration, but fail to realize the dangers it poses, or the preventative measures we should be taking to ensure that we remain healthy, and hydrated. Because dehydration symptoms, such as thirst, only announce themselves once we have become dehydrated, we have grown accustomed to initial stages, and tend to alleviate the discomfort of dehydration, rather than preventing it in the first place.
Scientists generally mark dehydration as the loss of 1% body water, and mark fatal stages between 9-12%. We do not realize what the symptoms of dehydration really are, and in turn, fail to adequately assess the damages and consequences of dehydration to our bodies and general health.

Many experts maintain that we, as a society, are chronically dehydrated. They point to the fact that many individuals rely on colas or coffee to provide much needed water. The jury is still out regarding the net effects of water loss due to the diuretic and dehydrating properties of the caffeine and sugar present in these beverages. What is known, however, is that pure water is required at the cellular level to maintain almost all of our bodily functions.

At the most basic levels, our bodies need water. Claudia C. Collins, PhD at the University of Nevada states that “every body cell, tissue, organ and nearly every life-sustaining body process requires water.” Body temperature relies on a well hydrated body, with water acting as our insulator in cold environments, and our cooling mechanism when we perspire. Hydration allows us to freely move our joints, and acts as a protective cushion for tissues and organs.

Purified water has the added benefit of helping to detoxify our bodies by transporting cellular waste to our kidneys. In cases of severe or chronic dehydration, minerals can begin to crystallize within our kidneys, causing stones. These stones are actually comprised of a “honeycomb” of crystals that provide an ideal breeding ground for bacteria. This can often result in infection or illness. Many experts maintain that many “modern“ ailments are in fact a result of chronic dehydration.

A well hydrated body also ensures that our eyes are lubricated, our skin is clear and taut, and that mucous membranes, like those in the nasal cavity, remain an effective barrier against common illnesses like colds and flu. In each of these processes, the water in our bodies is used, and depletes, meaning we must replenish our internal supply of water regularly.

Initial stages of dehydration go undetected, with no outward or noticeable physical symptoms alerting us. What we think of as initial signs of dehydration (thirst, dry mouth, decrease in urination, and headaches), are actually signals that the hydration level in our bodies has dropped by as much as 1-2%.

While the figure seems minimal, experts note, “with as little as 2% water loss due to sweating, a drop in blood volume can occur.$rdquo; This negatively affects our bodies’ ability to move and absorb oxygen and nutrients as they travel throughout our system. As dehydration increases, we begin to see its more pronounced physical effects, like nausea, vomiting, and diarrhea. Some of the most common causes of dehydration include cold and flu, extensive exercise with improper fluid intake, blood loss, fever, and environmental or temperature changes.

It is important to drink pure water to maintain an adequate level of hydration. Pure water is quickly absorbed. When water is introduced into the body as part of a solution, it remains in the stomach until the solute can be digested. Often, digestion uses more water than was consumed. Beverages that contain caffeine or sugar also have additional dehydrating side effects.

In a recent study, Dr. Janet Mentes, assistant professor at the University of California Los Angeles School of Nursing insists that “maintaining adequate fluid balance is an essential component of health at every stage of life.” Bodily hydration is particularly important for children, elderly persons, and athletes, who are particularly susceptible to the more advanced stages of dehydration. In these groups, dehydration can come on more rapidly than expected or noticed with a higher potential for serious consequences.

Because of their small stature, lesser body weight, and relative energy consumption while playing, children experience dehydration much more rapidly than adults. Moreover, children are less likely to announce the symptoms of dehydration, meaning they can easily become severely dehydrated, very quickly. Children should be offered drinks regularly, and should also be watched for signs of dehydration such as darkly coloured or strong smelling urine, irritable behaviour on hot days, and sunken or dark rings around the eyes.

Dehydration is one of the most common reasons for hospitalization of people over the age of 60. As we age, our internal sensors for thirst become less reliable, making it easier for elderly persons to only realize they are dehydrated when they experience symptoms of further advanced dehydration.

Mentes advises that, “potential consequences of dehydration include constipation, falls, medication toxicity, urinary tract and respiratory infections, delirium, renal failure, seizure, electrolyte imbalance, hyperthermia, and longer time to wound healing (especially pressure ulcers).” It is imperative that seniors are aware of their body’s tendency to use fluids inefficiently, and their inability to feel the signs of dehydration. A senior who has become severely dehydrated puts themselves at risk of long term consequences, and complications resulting from dehydration.

During intense physical activity, body fluids are lost at an accelerated rate. Athletes should ensure that they are consuming plenty of fluids at least 2 hours prior to physical activity, and maintaining a steady intake of fluid throughout their workout. Failure to properly hydrate will deflate the results of an athlete’s hard work. With research suggesting that “dehydrating muscle by as little as 3% can result in a 12% decrease in strength,” and will bring about fatigue more rapidly. It can also result in increased tearing or straining of muscles, which are made of up to 75% water. Athletes should consume a minimum of one bottle of water for every 45 minutes of activity.

Most people suffer from chronic dehydration. In fact, “you actually lose significant fluid just sitting in an air conditioned car or office.” Adequate hydration levels can be maintained by managing our intake of water. It is far easier to prevent dehydration than to rehydrate, once advanced stages are reached. Experts suggest making simple proactive alterations to your day to day patterns. Eating plenty of fresh fruits and vegetables, and drinking lots of clean and pure water prior to thirst, are your body’s best defenses.

Changes in your day to day lifestyle can include starting your morning with a large glass of purified water, keeping a sports bottle close by during the work day, and pairing coffee breaks with a glass of water, to keep yourself healthy and hydrated. Keeping pure, clean water within an arms reach at all times can help to promote a steadier intake of water, and in turn, a healthier body, lifestyle, and appearance.