Dehydration

Dehydration Deanna L. Boss May 13, 2010 We have all seen or heard the ads that recommend we drink eight to ten glasses of water a day to keep our bodies healthy and well hydrated but, have you ever wondered why' I have often wondered why water is so essential to health maintenance and what is dehydration' So, I set out to find the answers to these and other questions and this paper is the culmination of my research. First of all, dehydration is when the body excretes, either by urination or sweating, more fluids than it takes in. The best way to keep your body from getting dehydrated is to drink plenty of fluids or water. Sometimes drinking more water is easier said than done, especially if you live in an area where there is water pollution or the water does not taste very good, but there are ways around that, if you can afford it buy bottled water or get a water filtration system, there are several out on the market and they are reasonably priced. We all know we need to drink more water but why is it so essential for health maintenance' For starters, around 70% of our bodies are made up of water (NaturalHealthRestored.com, 2008-2010). With facts like that it is not hard to see why drinking water is so important, not only that but, water provides many benefits that we may not have thought of before, for example: 1. Healthy Skin: When your body is well hydrated, our skin is moisturized and it maintains its elasticity (Blurtit.com, 2010). 2. Lose Weight: If you drink water before a meal, you will feel full faster so you do not eat as much. Also, water helps keep the systems of your body functioning properly these systems include metabolism and digestion (Blurtit.com, 2010). 3. Rids the Body of Toxins: When you drink the correct amount of water each day, it helps flush out toxins that may harm your liver or kidneys (Blurtit.com, 2010). 4. Lubricates and Cushions Joints and Muscles: As water makes up such a large part of the fluid that lubricates and cushions your joints and muscles, if you drink water before, during, and after you exercise, you are less likely to experience cramps in your muscles or fatigue (Blurtit.com, 2010). 5. Stay Hydrated: Each day, the average adult loses 10 cups of fluid through sweating, breathing, urinating, and bowel movements, so even a mild form of dehydration can cause serious problems (Blurtit.com, 2010). 6. Regulates Body Temperature: When your body becomes overheated either by exercising, fever, or overexertion, you will perspire which is your body’s way of cooling itself down, so you need to be sure you drink plenty of water to keep your body’s cooling system functioning normally (Blurtit.com, 2010). While water is essential to our health maintenance, it also performs functions in the body that are as equally essential, functions such as; 1. It is the key ingredient in our saliva, tears, and the mucus in our noses (Mayoclinic.com, 1998-2010). 2. Water is in the tissues of our bodies and it is what surrounds our vital organs, protecting them from harm (Mayoclinic.com, 1998-2010) 3. Drinking the correct amount of water daily will prevent you from getting constipated (Mayoclinic.com, 1998-2010). 4. Water helps dissolve minerals and nutrients so that they are accessible to your body (Mayoclinic.com, 1998-2010). 5. Water carries nutrients and oxygen to the different cells in your body (Mayoclinic.com, 1998-2010). Now that we have discussed the many functions and benefits of water to our bodies, it is necessary at this time to discuss the opposite, that being, what happens to the body when it does not get the amount of water it needs' We know that our bodies are made up of 70% water but, the plasma in our blood is 90% water, therefore if we do not drink enough water, the amount of blood in our body is reduced which will make our heart have to work harder to pump the blood throughout our body so that the sufficient amount of oxygen is delivered to the muscles we are using (Hambly, K., n.d.). We can not discuss the subject of water and what it does for our bodies without discussing some of the ingredients of water, more importantly, electrolytes, such as Potassium, Sodium, and Chloride, and their specific functions in the body. It is important to note, that these electrolytes are positively and negatively charged ions that conduct electric currents in the body. When comparing and contrasting these three electrolytes, I found the task easier to understand if I put them in a chart form, which is below: Electrolyte | Function It Performs | Symptoms of Deficiency | Groups at Risk of Deficiency | Toxicity and UL Levels | Sodium | Positive extracellular ion, nerve transmission, muscle contraction, and fluid balance | If a person is Sodium deficient, they will experience muscle cramps. | People that are a Sodium free diet or those who restrict their sodium intake, or those that sweat profusely | For those people sodium sensitive, it will contribute to high blood pressure. The UL level is 2300 mg | Potassium | Positive intracellular ion. Nerve transmission, muscle contraction, and fluid balance | If a person is Sodium deficient, they may experience an irregular heartbeat, fatigue, and cramps in their muscles | People that eat a lot of processed foods or are taking Thiazide Diuretics. | If a person has a toxic level of Potassium in their system, they will experience an abnormal heartbeat. | Chloride | Negative extracellular ion. Fluid balance | If a person is Chloride deficient, they will not have any symptoms | There are no groups who are at risk for Chloride deficiency | There is not likely to be toxic levels. The UL level for Chloride, however, is 3600 mg | | | | | | When it comes to comparing and contrasting the different electrolytes, they are similar in that, they control the fluid balances in the body, as well as, Potassium and Sodium, are responsible for nerve transmission and muscle contractions. They are different in what ions they are Sodium is a positive extracellular ion, Potassium is a positive intracellular ion, and Chloride is a negative extracellular ion. No matter how similar or different they are in their functions and makeup, they all play an important role within the body (AxiaCollege, 2009). By now, you might be asking yourself, what effects might caffeine and alcohol have on the hydration levels in the body' The answer is, if a person drinks excessive amounts of alcohol or caffeinated soft drinks, they will have to urinate more, if too much fluid leaves the body without an adequate supply being put back in, after a while, the person could suffer from dehydration which if not dealt with could lead to kidney failure. It has been said a person can live for up to two months without food, however, if you go three days without water, you could die because your systems will shut down (Barpar, D., 1999-2010). If that information sounds scary to you, there are steps that you can take to ensure you do not become dehydrated. The best thing to do is drink plenty of water, whether it is bottled, vitamin-packed, or even tap water, it does not matter. Remember to drink water before, during, and after a workout, thereby guaranteeing that the water you lost from sweating is replenished. If you want to ensure that you are dinking enough water throughout the day, here is a simple formula to follow; Divide your body weight (in pounds) in half. Take the answer and drink one ounce of water for every pound. However, this formula will change if you do a lot of exercising or perspiring, it is best to drink more than the formula calls for. If you still are not sure how much water to drink, you should drink enough water to keep your urine a pale yellow (NaturalHealthRestored.com, 2008-2010). I know this is a lot of information about water but, it just goes to show how important water is to our bodies and health. If you are one of those people that does not drink a lot of water, take my advice and start drinking more water today and I can guarantee in a matter of days, you will begin to see a difference in the way you look and feel. I was once like you, and I now drink my recommended amount of water a day and I feel and look healthier than I have in years. Try it and you will too! References Naturalhealthrestored.com. (2008-2010). Benefits of Water. Retrieved from http://www.natural-health-restored.com/benefits-of-water.html Blurtit.com. (2010). Why is Water Essential to Health Maintenance. Retrieved from http://www.blurtit.com/q1610108.html Mayoclinic.com. (1998-2010). Nutrition and Healthy Eating. Retrieved from http://www.mayoclinic.com/health/medical.IM00594 Hambly, K. (n.d.). Dehydration and You. Yarra Valley Water. Retrieved from http://www.yvw.com.au/yvw/Home/TAPHealth/Dehydrationand You Axia College. (2009). Water and Minerals. Retrieved from Axia College, SCI241 website. Barpar, D. (1999-2010). What Effects Can Alcohol & Caffeine Have on Hydration Levels in the Body'. eHow.com. Retrieved from http://www.ehow.com/facts_5749869_effects-caffeine-hydration-levels-body_.html