Drink Your Water!
Do you know why it’s important to Drink your Water? Other than the fact people tell you to all the time?! Let’s discover why its important, the benefits of drinking water and what could happen when we don’t.
Our Bodies are Made of Water
Did you know that our bodies are made up of 60-70% of water? Men tend to have more muscle mass so carry more water in their bodies than women do. Women tend to carry more fat mass in their bodies.
Water is a necessity in our bodies for so many functions and reasons. Here are just a few:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- aiding digestion
- preventing constipation
- normalizing blood pressure
- cushioning joints
- protecting organs and tissues
- regulating body temperature
- maintaining electrolyte (sodium) balance.
I have created a FREEBIE Daily Water Tracker for you!
The Mayo Clinic recommends that women consume 11 1/2 C of water daily, while men should consume 15 1/2 C daily. Fluid consumption could be in the form of water or water from food (e.g. soups, broth, fruits, juices). For all us Coffee lovers out there, beverages such as coffee, tea and sodas are not good sources of hydration, as caffeine is a diuretic which increases loss of body water. A good rule of thumb is for every coffee or tea (soda) you have, add 8 oz. of water!
If you exercise, your out in hot or humid weather, you not feeling well or pregnant you should bump up the hydration!
Signs And Symptoms Of Dehydration
If you do not drink enough, sweat too much, or have severe diarrhea, you can become dehydrated. Mild to moderate dehydration isn’t that dangerous and can be corrected by drinking more fluids.
If the dehydration worsens and becomes severe dehydration, you may need to have IV fluids to correct the condition.
Here are some signs and symptoms of mild to moderate dehydration:
- Having a dry mouth
- Feeling fatigued or sleepy all the time
- Having increased thirstiness
- Having a decreased urine output with urine that is more yellow that it usually is
- Having dry or flaky skin
- Being dizzy
- Having a headache from low blood volume in the brain
- Crying without have many tears
If the dehydration is allowed to worsen and you continue to lose body water, you may see the following signs and symptoms:
- A severe reduction in the output of urine or the absence of urine at all. If there is any urine produced, it will be scant in amount and a deep yellow color or amber/brown color.
- Lightheadedness or severe dizziness that is worse when you stand up or get up from a reclining position.
- Orthostatic hypotension. This is a severe drop in blood pressure that occurs when you try to get up after sitting or lying down.
- Rapid heart rate from the heart trying to compensate for a low blood volume.
- Fever, which is usually low grade in nature
- Seizures, which are usually grand mal seizures
- Poor elasticity of the skin. When you pinch it, the skin tents up and doesn’t go back to its normal position.
- Being lethargic or confused
- Going into a coma
- Suffering from extreme shock, which can be life threatening.
Dehydration has a way of sneaking up on you, especially if you are otherwise occupied with other things, such as the activity you are doing or are wrapped up in being sick with vomiting and diarrhea.
As soon as you start to feel the symptoms, you need to be thinking about hydrating yourself.
Treating Mild To Moderate Dehydration
If the symptoms are mild and you can still drink, try to step up the amount of fluids you are taking in. Water is perhaps the best choice for treating dehydration. Other good choices include Gatorade or PowerAde, which provide liquids plus electrolytes, which can be lost in sweating, vomiting, or having diarrhea.
If the problem is due to vomiting or diarrhea, you can buy some Pedialyte or your doctor may prescribe anti-emetic (anti-nausea) medication. These can be prescribed for you from your doctor.
Over the counter anti-diarrheal medication is another choice as long as the diarrhea isn’t from food poisoning. (In such cases, it is best to replace fluids only and allow the bacteria causing the diarrhea to flush out of your system).
Treating Severe Dehydration
If the dehydration is severe and you are suffering from some of the severe dehydration symptoms listed above, you need to consider checking yourself into a hospital and receiving IV fluids.
IV fluids have not only the water you need but contain sugars and salt solution that will restore your normal electrolyte balance. It can take as little as a liter of fluid to turn around the dehydration or as many as five or more liters of IV fluid.
Consequences Of Severe Dehydration
Besides seizures, one of the main consequences of severe dehydration includes damage to the kidneys. If the kidneys do not have fluid to flush through the tubules, you can actually suffer from acute kidney failure.
The kidneys can shut down and will only return to normal functioning with careful replacement of fluids and time. Replacing the fluids too fast, however, can result in cerebral edema and electrolyte disturbance within the brain.
To avoid mild to severe dehydration, drink water regularly. This is easy when you always have access to water, by keeping a bottle of water in your car, and on your desk or near you wherever you work. You can even keep a small bottle in handbag and refill it throughout the day. Stay hydrated and stay healthy!
**I am not a doctor, and don’t even claim to be one. If you are experiencing any of the above symptoms of dehydration, please IMMEDIATELY get help. Call 911 and/or go to an ER or Hospital!
Live Simply and Healthy,
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