Dehydration results from the loss of water and
important electrolytes from the body, including potassium, sodium, chloride
and many other minerals often overlooked. The very functioning of essential
organs like the brain, kidney, heart and nervous system can’t function
without sufficient water or minerals. In third world countries millions of
people die each year from dehydration, particularly susceptible are children
and the elderly. But even in North American people suffer unnecessarily and
even when people aren’t actually ill from dehydration, it can really affect
quality of life and performance.
Noteworthy is
that water makes up 70 percent of our muscles and about 75 percent of our
brains. Thus it is not surprising that as minerals and water become deplete
that muscle aches and cramps, fatigue and thinking can be affected. Research
shows that dehydration can diminish thought processes and memory, thus
adversely affecting global quality of life. This should not be surprising
considering that an imbalance in just one mineral can actually lead to
substantial biochemical imbalances, thus maintaining and replacing the full
array of minerals and trace minerals in ones diet daily is important, let
along during times of strain on your body’s systems such as times that can
cause dehydration.
There are many
causes of dehydration, indeed everyday we lose about 2 cups of water from
just breathing, so if it is not replaced a fluid and electrolyte imbalance
will occur. Dehydration causes fall within 4 basic
categories represent common causes:
Common Causes
of Potential Dehydration*
Sweating-
Fever, Exercise, Excess exposure to heat (heat exhaustion/heat stroke)
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Vomiting- Ulcers, Food Poisoning,
Flu, etc. |
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Diarrhea- Gastroenteritis, Flu, Food
Poisoning, Bowel Disease |
|
Insufficient Intake- This can arise
from not consuming adequate quantities of water and minerals or a
relative deficiency due to excess loss. |
*It is essential
that the cause of the dehydration is addressed.
I routinely
coach my patients to focus on prevention when it comes to dehydration.
The reality is that dehydration happens more frequently
than most of us realize. How many of you have suffered from dry lips and
mouth, skin that is flaky, a swimmy sensation in your head when you have
forgotten to drink sufficient water? Well one or more of these symptoms are
very prevalent for tens of thousands of people in the North America alone.
In fact, on a hot humid day, an active person can
become dehydrated in just 15 minutes.
So, how do you avoid getting dehydrations, well here
are two specific clues:
- Get enough water
- Consume your minerals sodium, potassium, chloride,
calcium and magnesium
Minerals-
The Spice of Life and an Essential Consideration for Dehydration Treatment
Sodium
|
Salt plain and simple. That is why after sweating you
crave salty food.
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|
Potassium |
Most American’s don’t get enough.
The average intake is only half as much as sodium. A healthful intake is
5 times more potassium, than sodium, which is easily gotten by eating a
more vegetable, and fruit based diet. |
|
Chloride |
The mate to both sodium (NaCl) and
potassium (KCl), it is essential to keep these items in proper balance. |
|
Calcium |
This mineral is essential for proper
cardiac and muscle function, if too low one can get muscle cramps. |
|
Magnesium |
When low muscle spasms can occur, also this mineral
is crucial for maintaining a healthy airflow and to help keep blood
pressure balanced. |
|
Trace Minerals |
The forgotten minerals, yet just because they are
trace and small they are lost also when one get dehydrated. Replacing
them as well can help maintain overall health and optimal functioning
and performance. |
If you are athletically inclined, avoiding dehydration
takes on an additional significance.
Not only are you at a higher risk, dehydration can
really decrease your performance and endurance, thus dulling your
performance edge.
There are 2 basic levels of dehydration that might be
treated at home. It is important to remember dehydration can be serious.
Here are some signs of dehydration and the level of related severity.
Frequent Signs of
Dehydration*
|
Mild- (Safe to treat at home
as long as it doesn’t worsen) |
|
Thirst |
|
Dry lips |
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Inside of mouth slightly dry |
Moderate- (Children under 12 should see a physician immediately)
|
|
Thirst |
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Very dry mouth |
|
Eyes sunken |
|
Fontanelles sunken (Soft spots on
infants head) |
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Tenting (pinching and lift skin
lightly- it doesn’t bounce back readily) |
Severe- (This requires hospitalization to rapidly reverse the
dehydration via IV therapy)
|
|
All other signs of moderate dehydration |
|
Rapid and weak pulse (often over 100
beats per minute) |
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Cold hands and feet |
|
Breathing is rapid |
|
Lips may be blue |
|
Person may be lethargic, confused or
apathetic |
*When in doubt get medical attention, it is always
important to be cautious
Though the symptoms described about seem ominous, the
important thing to remember is that these symptoms occur when dehydration is
allowed to occur and are not treated in a rapid fashion. Remembering that
the very young and older adults are more susceptible to suffering from
dehydration and a more rapid and serious progression of symptoms requiring
even more close attention. Here are a few points of review that are helpful
tips to remember.
Practical Tips to Avoid Dehydration
- Drink plenty of fluids~Consume 8 glasses of 8
ounces of water daily
- Sports drinks can provide carbohydrates, fluid
and minerals
- Limit or avoid caffeinated beverages and
alcohol~They both increase dehydration
- Outside clothing on warm days should be light,
absorbable and loose fitting
- Avoid carbonated beverages that can bloat and
give sense of fullness limiting fluid intake
- Use sun block, stay cool and seek the protection
of shade whenever possible
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Consuming your water and replacing your minerals is the
essential first step when treating dehydration. Yet the best bet is to get
your daily dose of minerals and water daily, so you will be better prepared
for potential dehydration risks. Researchers have shown that pre-loading,
treating during and after are the best way to maintain proper hydration.
References
Clap AJ et al., A
review of fluid replacement for workers in hot jobs. AIHAJ 63(2):190-8,
2002.
Burker LM., Nutritional
needs for exercise in the heat. Comp Biochem Physiol A Mol Integr Physiol
128(4):735-48, 2001.
No Listed Authors, Position of
dietitians of Canada, the American Dietetic Association, and the American
College of Sports Medicine: Nutrition and Athletic Performance. Can J Diet
Pract Res 61(4):176-192, 2000.
