HELLO HYDRATION:
In the world today it’s easy to forget to grab a glass of water. However, summer is in full swing & with it we’re brought the sweltering humidity that Michigan gifts us each year before the icy tundra sweeps us away. Not only is water important all year round; but especially during this time of year when we’re exerting more fluids than we often intake. Unfortunately, this also means that the young & old alike are notably susceptible to dehydration.
DANGERS OF DEHYDRATION:
Dehydration is no laughing matter. I have personally seen dehydration alone take down a 6’4” 310 lb. professional boxer faster than most punches ever could. Due to same, it’s important to know the symptoms beforehand. Spotting these signs can not only help yourself & those around you, but could very possibly save a life. Let’s get started:
Extreme thirst
Less frequent urination
Dark-colored urine (it is a common misconception that urine is supposed to be a bright shade of yellow when in fact if fluid levels are optimum your urine will be clear or have very little coloration)
Fatigue
Dizziness &/or vertigo
Increased weakness of the body
Labored breathing/shortness of breath
Dry mouth
Flushing of the skin
Headache(s)
Increased body temperature &/or fever
Increased heartrate
These symptoms can appear all at once, slowly over a 24-48 hour period, or sometimes only 2 out of the bunch. All too often it is only after the fact we link these symptoms, that can frequently be assigned to different ailments (which is commonly the case in the elderly), to dehydration; making it even more necessary to push the importance of water. Furthermore, if left untreated after the initial 24-48 hour period these symptoms can progress to outright pernicious problems. These can include:
Syncope (fainting/passing out)
Bloody &/or black stool(s)
Confusion/delirium
Muscle spasms
Swollen tongue
It doesn’t stop there. Long-term damage of dehydration can lead to the following:
Heat injury (this has three main stages:
1. Excessive sweating &/or migraine(s)
2. Heat cramps, heat rash, &/or exhaustion
3. Heatstroke (this can be life threatening)
Urinary & kidney problems (urinary tract infections, kidney stones, &/or potential kidney failure)
Seizures (hydration is key in keeping your electrolyte levels running at top speed. Advanced dehydration can put potassium & sodium levels out of whack causing mixed signals in the brain)
Hypovolemic shock (dramatic & rapid drop in both blood pressure & oxygen levels; potentially fatal)
PREVENTING DEHYDRATION DISASTER:
While all of this may seem scary, as it arguably should, it is critical like in any case to remain calm, know the facts, & plan accordingly. Luckily for us it is relatively easy to prevent these complications from taking place so long as the correct preventative actions are regarded seriously. If you or loved ones are experiencing diarrhea &/or vomiting, taking part in excessive exercise, &/or are feeling in any way under the weather your water consumption should be increased. As previously mentioned, the young & elderly are particularly prone to dehydration & the complications of same. When more common illnesses arrive their way (such as influenza, bronchitis, & bladder infections) it is vital that the recommended daily dose for adults of 11.5 cups for women & 15.5 cups for men not only be adhered to, but increased to account for the extra fluids being lost.
FACTS ABOUT FLUIDS:
It might surprise you to know that contrary to our body’s appearance & feel, humans are made up of about 50-70% fluids. Yet, despite this we still manage to lose water through our breath, perspiration, urine, & bowel movements every day. Once again emphasizing the need to replenish. So where do these fluids come from? Shockingly not always from liquids, only about 80%; while the other 20% comes from food. Certain foods are almost entirely water by weight: such as watermelon, broccoli, & spinach. Nevertheless, drinking nothing but water & eating the same things every day can become tedious for many leading to a lower than desired amount of water consumption. There is fortunately more than one way to get the job done.
Smoothies, Ensure®, sports drinks, & milkshakes are all great substitutes if you or your loved one(s) are desiring more texture in your diet
Soups & broths are a savory option & an excellent alternative
Popsicles are a fun & tasty summertime treat that are a fantastic surrogate to the average drink of water
Juices, teas, & water flavorings can help jazz up any cup meant to help hydrate
Knowing these facts about fluids can assist in avoiding dehydration. As a side note some diuretics to be wary of & only consume in moderation are caffeinated drinks (including coffee) & alcohol.
HEALTHY HABITS OF HYDRATION:
There are eight main benefits that can arise due to proper hydration.
Regulating temperature & assisting in insulation of the body
Delivering nutrients & medications throughout to the cells & carrying waste away
Keeping the eyes, mouth, nose, & skin moist
Ensuring blood volume is within the correct range
Flushing out the urinary tract
Lubrication of the joints
Improved sleep, mood, & mind function
Enables organs to continuing running at a healthy rate
All in all the healing powers of hydration are too numerous to ignore. Our bodies crave liquid nutrition & we owe it to ourselves as hopeful healthy individuals to dabble in this very overlooked form of self-care. Until next month,
-Haley Brewer
For more information on the topics above please feel free to peruse the sources below:
• https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
• https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
• https://www.fellowshipseniorliving.org/blog/hydration-and-dehydration/
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256