Most of the time you may not think about it unless it hits you and you are hooked-up to IVs..... yep, that's me. I am guilty! Most of people, HONESTLY, do not count the ounces of water they take in during the day. Heck, if asked people say "I drink a lot during the day...."yes, they drink 34oz or more of soft drinks and think they are "getting their fluids in" - ummm, NO! That crap doesn't count! I was given specific numbers to hit daily from my acceptable fluids list from a nutritionist and my surgeon. Before that, I honestly was oblivious about what I was consuming. Yes, there are things that may be liquid but they do NOT count for anything! other than adding sugar and empty calories to your diet! this includes Diet Sodas as well!
But, what is Dehydration? According to WebMD's simple definition is "a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of our cells and bodies than what we take in through drinking. We lose water every day in the form of water vapor in the breath we exhale and in our excreted sweat, urine, and stool. Along with the water, small amounts of salts are also lost. When we lose too much water, our bodies may become out of balance or dehydrated. Severe dehydration can lead to death."
The Right Kind of Fluids -
"Which Liquids Are Best? According to The best beverages to help you stay hydrated By Kathleen M. Zelman, MPH, RD, LD "For most outdoor activities, good old-fashioned tap water does the trick. If your activity lasts an hour or more, either fruit juice diluted with water or a sports drink will provide carbohydrates for energy plus minerals to replace lost electrolytes (sodium, potassium, magnesium) in your sweat.Sports drinks like Gatorade, Powerade, and All Sport can give you a needed energy boost during your activity. They are designed to rapidly replace fluids and to increase the sugar (glucose) circulating in your blood.Read the label to determine which sports drink that is best for you. Ideally, it will provide around 14 grams of carbohydrates, 28 mg of potassium, and 100 mg of sodium per 8-ounce serving. The drink's carbohydrates should come from glucose, sucrose, and/or fructose -- all of which are easily and quickly absorbed. It shouldn't be carbonated, as the bubbles can lead to an upset stomach.Most sports beverages are well-diluted and contain relatively few calories. If the flavor of a sports drink helps you drink up and maintain hydration, by all means enjoy. If you're worried about the added calories, try diluting your sports drink with water or pouring it into a thermos packed with ice.
What About Fitness and Designer Waters?
"Fitness waters" such as Propel are lightly flavored and have added vitamins and minerals. The additional nutrients are meant to supplement a healthy diet -- not replace losses from exercise.
Fitness waters fall somewhere between the sports drinks and plain water. They contain fewer calories and electrolytes than sports drinks, but offer more taste than plain water. The choice is yours: once again, if drinking these beverages helps you stay hydrated, go for it.
Bottled water has catapulted to the top of the beverage industry, with sales of $8.3 billion in 2003. One of the fastest-growing segments of that market is designer waters.These "super-waters" are advertised as being enhanced with everything from vitamins, oxygen and glucose, to alleged fat-burning minerals. Keep in mind that the FDA does not require proof of this kind of claim. So think of these products as designer waters that serve the primary purpose of hydration and little more. Don't be fooled by the claims that some can promote weight loss!"
Acceptable Amounts of Fluids -
I checked up on an article on dietician.com and found some interesting statements "Don't know who came up with the recommendations for 8, eight ounce glasses of water per day which would equal 64 ounces. There is no research to support this recommendation.Easier method is to pay attention to the color of your urine each time you urinate. (Urine that has accumulated in your bladder during sleep will be more concentrated and yellow. Otherwise, if your kidneys didn't concentrate urine during sleep, you would have to wake up to urinate.) After the urinating the first time after waking up, your urine should be colorless and odorless for the remainder of the day. This assumes that you have normal functioning kidneys and no bladder disease or infection."
The article also says "Cold (40 - 50 degrees F) water is absorbed more quickly from the stomach. Also, if cold water is drank during physical exercise has the dual effect of also cooling the internal body temperature along with sweat produced by exercise. Since sweat is your body's way of cooling itself, leave sweat on your skin and you should feel cooler."
It is also important to notate that "Yes, it is possible for a person to drink too much water. It is called water intoxication. What happens is the sodium level in the blood reaches very low levels (because of dilution by excess water which can only be excreted in the urine, sweat or breath). This disturbs water balance in the brain, which can cause epileptic seizures and even death.Research has shown that a person can safely drink up to 10 liters of water a day. That would equal 10 one-liter bottles of water. An exception would be persons with kidney disease who are limited in the amount of water they can drink per day. Persons with bladder infections benefit from increasing their water intake."
Importance of Getting in the Recommended Daily Amounts -
And as if the side effects are not bad enough on their own... it can be keeping you from losing weight too!!!! read this article "The Link Between Dehydration And Metabolism"
"When people are trying to lose weight and shred fat their main goal to long-term weight management should be to raise their metabolism (rate in which your body uses energy). What most people fail to realize is that their hydration level directly affects their metabolism.
Water is involved with almost every biological function in the body, so therefore your body’s metabolism slows down in a dehydrated state. When your body does not have adequate amounts of water, your calorie burning machines (muscles) slow down dramatically. Over 70% of your muscle consists of water, so when they are not fully hydrated their ability to generate energy is severely inhibited.
Another important factor to understand is - your body’s ability to utilize fat as fuel is also restricted when you are in a dehydrated state. Combine these two factors and you have one slow metabolism!
The list of negative side effects to your metabolism due to dehydration is endless. The effect of dehydration is often overlooked, and in fact it should be one of the priorities of any healthy eating plan.
Taking in a sufficient amount of water, is the first step in assuring your metabolism is working at its optimal level. You should be drinking a minimum of 2 litres of water each day, ideally closer to 3 litres (or 4 litres if you are exercising or have a manual job).
Remember...your body can’t distinguish between hunger and thirst, so when your tummy is rumbling and you think it’s in need of food, it could just be telling you that it needs some water. Have a big glass of water first and if you are still hungry 15 minutes later then have something to eat. If you’re thinking my mouth gets dry when I’m thirsty, that’s how I can tell, then give this a thought...once your mouth gets dry and you feel thirsty, you are already dehydrated...therefore your body and your metabolism is already in a sluggish dehydrated state!"
So how much should you be getting in daily? According to MyFoodDiary.com
"There are many different methods for calculating daily fluid requirements. However, a simple equation to help adults figure their fluid needs is that for every pound of body weight, you need about half an ounce of fluid intake per day. For instance, if you weigh 140 lbs., simply multiply 140 by .5 to estimate your daily fluid needs in ounces, then divide by eight to estimate your fluid needs in cups per day, rounding up to the nearest full cup. [example: 140 x .5 = 70 ounces; 70 ounces divided by 8 = 9 cups of fluid per day]
0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces
The other common way to calculate daily fluid needs is to base the fluid need on caloric intake. 1 milliliter of fluid for every calorie ingested. Converted to the household measurement of ounces, your body needs .034 ounces for every calorie that you ingest.
0.034 ounces x Daily Caloric Intake = Daily Fluid Requirement in ounces
As you calculate out what your daily fluid requirements are, you'll probably realize that it is close to that common recommendation of 8 - 12 cups per day. However, the above equations will give you a more accurate guideline because fluid needs vary depending on body size. It's also important to realize that fluid requirements can vary dramatically under extreme conditions such as exercise, especially in hot and humid environments, and during illness associated with fever. These situations require increased fluid needs."
Another article called Hydrate, Hydrate, Hydrate went further to explain "To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests that “individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance.”According to the Institute of Medicine the need for carbohydrate and electrolytes replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. [They write, "fluid replacement beverages might contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and ~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods.What about Sports Drinks?Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.General Guidelines for Fluid Needs During ExerciseWhile specific fluid recommendations aren’t possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.Hydration Before ExerciseDrink about 15-20 fl oz, 2-3 hours before exerciseIf not acclimated to warm or hot environments or if you have been training over several days in this type of environment, we encourage you to put a little extra salt on your food at meal times to increase the sodium in the tissues to support muscle function.Drink 8-10 fl oz 10-15 min before exerciseHydration During ExerciseDrink 8-10 fl oz every 10-15 min during exerciseIf exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.Hydration After ExerciseWeigh yourself before and after exercise and replace fluid losses.Drink 20-24 fl oz water for every 1 lb lost.Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.Keep in mind that at any time during your workout in warm environments you feel dizzy, nauseated or “unsteady” or “not normal”, stop what you are doing, find a cool place, remove sweaty clothes, and begin to replace fluids. Cooler fluids are more palatable and seem to stimulate the desire to drink. DO NOT return to activity until all symptoms have dissipated and you are fully hydrated. Dehydration can occur in a short period of time or it can be incremental. Staying hydrated in warm weather should be a constant effort."
Long Term Side Effects of Dehydration -
I started looking up the long term effects since I tend to spend most of my life not properly hydrated :( and I found an interesting article called "Dehydration a leading cause of diseases" Published Sep 09, 2013
"Dehydration inhibits the effectiveness of one’s lymphatic system and allows cellular waste products to linger and create further havoc.
Research has found dehydration to have a negative affect on one’s brain and can contribute to the development of depression. The brain consumes vast amounts of glucose that is delivered via the blood supply.
Dehydration affects the amount of overall blood volume that in return affects the brain.
Mild to moderate dehydration can also cause headaches, diminish memory and impair one’s ability to think clearly. Proper hydration is essential for nerve function throughout the body.
Nerves are sensitive and the body places a high priority to their health and maintenance. Once a nerve dies, there is no re-growth within the central nervous system.
Micro streams exist along the length of the nerves and transport nutrients along microtubules to where the messages are being transmitted. Dehydration can disrupt these messages, often resulting in the sensation of pain, fatigue, low energy, loss of muscle strength and poor endurance.
Histamine is a neurotransmitter that plays a significant role in encouraging water intake during periods of dehydration. Elevated levels of histamine can also impact and contribute to asthma, depression and chronic pain.
These conditions are often treated with anti-histamines and painkillers that essentially turn off signals of thirst.
Water makes up about 60% of one’s body weight. Obesity has been shown to decrease the percentage of water in the body, sometimes to as low as 45%.
Chronic inflammation and dehydration can alter one’s metabolism and promotes weight gain. Weight gain is one of the leading causes of heart disease, diabetes and cancer.
The brain and kidneys regulate the amount of water excreted by the body. When the blood volume is low through dehydration, the brain responds by stimulating a hormone that signals the kidneys to reabsorb and recirculate water.
When the overall blood volume falls so does one’s blood pressure. Low blood pressure is a leading cause of dizziness and feeling like you may faint when you stand up. A rapid heart rate is also a sign of dehydration.
The heart rate increases in attempts to maintain and elevate blood pressure. Excessive stress and strain on the heart can contribute to heart attacks and failure.
Cancer cells are produced normally in the body from birth to death. These mutated cells float around in the blood and can develop into tumours and masses.
Cancer cells are flagged rejects by one’s immune system and they are marked for destruction. Dehydration reduces the overall volume of blood and lymphatic fluids that are integral in a healthy immune system response.
Dehydration and inflammation causes further impairment of one’s immune system and can contribute to what’s called autoimmune diseases. If you have an autoimmune disease, a person’s own immune system attacks healthy cells by mistake.
There are more than 80 types of autoimmune diseases and many share the symptoms of dehydration. Often, the first symptoms of an autoimmune disorder are fatigue, muscle aches and a low fever – all signs of underlying inflammation.
Hunger is a major side effect of dehydration.
The vast majority of people get their only water intake through the foods that they eat. It’s important to avoid high-protein diets if one does not drink water or eat enough fruits and vegetables. Protein has significantly less water, especially highly processed and dried meats.
While it may be difficult to drink eight glasses water per day, water does play a significant role in maintenance of health and the prevention of disease."
Symptoms of Dehydration -
The Mayo Clinic lists out sysmptoms for us
Mild to moderate dehydration is likely to cause:
Dry, sticky mouth
Sleepiness or tiredness — children are likely to be less active than usual
Thirst
Decreased urine output
No wet diapers for three hours for infants
Few or no tears when crying
Dry skin
Headache
Constipation
Dizziness or lightheadedness
Severe dehydration, a medical emergency, can cause:
Extreme thirst
Extreme fussiness or sleepiness in infants and children; irritability and confusion in adults
Very dry mouth, skin and mucous membranes
Little or no urination — any urine that is produced will be darker than normal
Sunken eyes
Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a fold
In infants, sunken fontanels — the soft spots on the top of a baby's head
Low blood pressure
Rapid heartbeat
Rapid breathing
No tears when crying
Fever
In the most serious cases, delirium or unconsciousness
"Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. A better indicator is the color of your urine: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration."
ONE LAST IMPORTANT NOTE!!!!!!
WebMD also says:
Call your doctor if the dehydrated person experiences any of the following:
Increased or constant vomiting for more than a day
Fever over 101°F
Diarrhea for more than 2 days
Weight loss
Decreased urine production
Confusion
Weakness
Take the person to the hospital's emergency department if these situations occur:
Fever higher than 103°F
Confusion
Sluggishness (lethargy)
Headache
Seizures
Difficulty breathing
Chest or abdominal pains
Fainting
No urine in the last 12 hours
So, I am working on real hard on getting in my fluids and educating myself on the warning signs....because I personally despise IV fluids!
No comments:
Post a Comment