Friday, 17 March 2017

How Dehydration Can Damage Your Body

Water intake is essential for proper functioning of every body cell. Unfortunately, our body composition and lifestyle make our water replenishment requirements unique and we can’t always rely on thirst when water demand is concerned, especially for children and seniors. The best and simplest indicator of the quality of hydration is our own urine. Bright and clear urine is a sign of good hydration while dark and cloudy urine points to dehydration and necessary re-hydration.



In addition to urine color, there are other signs that point to the lack of water in the body. They are not difficult to see and the most common are:

Dry and sticky mouth.
Drowsiness and fatigue.
Thirst.
Reduced need to urinate.
Dry skin.
Headache.
Constipation.
Dizziness.
Researches have shown that the lack of water intake can have a range of consequences, including increased risk of certain diseases and disorders.

Read: Sole Treadmill Reviews

Increased risk of a number of diseases


Lack of water intake can increase the risk of developing kidney stones, urinary tract infections, colon cancer, heart disease and heart attack [1][2].

Slow metabolism


Several studies have shown that lack of water intake slows down our metabolic rate. Overall calorie consumption drops with even a slight dehydration regardless of the activity levels [3].

Difficulty concentrating


When you do not consume an adequate amount of water, your brain has difficulties while working. You will feel the need to invest more energy in order to perform common tasks [4][5].

Difficulty in controlling appetite


Scientists have found that people who take an adequate amount of water are better in controlling the appetite level and have longer breaks between meals [6].

Bad mood


Studies have shown that lack of water intake can cause mood swings, confusion, anxiety and irritability [7][8].

Benefits of adequate hydration


Water makes several important contributions to the body. Almost every cell requires water in order to function properly. The same is true for metabolic processes. Since approximately 55% to 75% of the human body consists of water and given the fact that we are losing about eight glasses a day, it is important to compensate for this loss in a timely manner.

Your body sweats in an effort to cool down. Replacing lost fluids is vital. It is necessary to constantly drink water. Do not rely on thirst mechanism, because you’re probably already a little dehydrated. Avoid beverages that contain caffeine or alcohol because they will further dehydrate you.

Here are some facts you did not know about the water, and that will encourage you to finally start drinking those eight glasses a day.

Improves mental function




If you cannot remember what was written in the introduction to this article, your brain might be thirsty. Since about 80 % of brain tissue consists of water, it is important that your brain is hydrated. Clinical trials have shown that dehydration reduces short-term memory and concentration. The water helps brain proteins, enzymes and nutrients to reach their destination. When the body is dehydrated, fluids move more slowly. Water also cleanses the brain from free radicals that damage cells.

It can prevent critical illness


Arthritis, cancer and heart disease are serious illnesses that affect millions of people, but you can possibly avoid being part of these statistics if you drink enough water. When there is enough water, there is less friction in the joints; hence arthritis is less likely to develop. Likewise, abundance of water reduces the amount of time that toxins spend in touch with our colon and bladder, which can reduce the chance of developing cancer. Water cleanses the body of excess salt as well. Several studies have linked high levels of salt, high blood pressure and many cardiac disorders.

It can help you lose weight


Are you hungry? Try to fill your stomach with a glass of water. It contains no calories or fat, and cup of water can speed up your metabolism. Given that virtually every process that occurs in the body requires water, is easy to understand how everything slows down when the body is thirsty. Studies have shown that after drinking two cups of water your metabolism needs 10 minutes to 40 minutes to start working. One study estimates that increasing water consumption to six cups a day results in an average loss of 5.3 pounds of fat per year.

It prevents tooth decay


They say a smile is worth a million dollars and it costs nothing. Maintenance of pearly white smile is more than affordable. Tooth decay is a result of acid accumulation, which affects tooth enamel. Saliva neutralizes acid and it also contains special minerals that help dental health. As long as the body is hydrated you will have enough saliva to maintain healthy teeth.

Overhydration is not healthy


It is important to take your daily dose of water, but there is no need to exaggerate. Overdose happens when you drink a lot more water than your body needs. When this happens, the level of sodium in the body become unbalanced, which can lead to digestive problems, hearth attacks, and even coma.

Sources:

1 Gonzalez-Alonso J, Mora-Rodriguez R, Below P, Coyle E. Dehydration markedly impairs cardiovascular function in hyperthermic endurance athletes during exercise. Journal of Applied Physiology. 1997;82(4):1229-1236.
2 Meintjes RA, Engelbrecht H. THE EFFECT OF SHORT-TERM DEHYDRATION ON KIDNEY-FUNCTION, PLASMA-RENIN CONCENTRATION, FECAL WATER-LOSS AND TOTAL-BODY WATER IN SHEEP. South African Journal of Science. 1994;90(1):27-32.
3 Devgan K. Don’t Diet! Mumbai: Jaico; 2016.
4 Wilson M, Morley J. Impaired cognitive function and mental performance in mild dehydration. European Journal of Clinical Nutrition. 2003;57(2):24-29.
5 Kempton M, Ettinger U, Foster R, Williams S, Calvert G, Hampshire A. Dehydration affects brain structure and function in healthy adolescents. Human Brain Mapping. 2011;32(1):71-79.
6 Millard-Stafford M, Wendland D, O’Dea N, Norman T. Thirst and hydration status in everyday life. Nutrition Reviews. 2012 147-151.
7 Ganio M, Armstrong L, Casa D, McDermott B, Lee E, Yamamoto L. Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition. 2011;106(10):1535-1543.
8 Ruxton C. The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin. 2008;33(1):15-25.

No comments:

Post a Comment