Dehydration - Rehydration
“In time and with water, everything changes.” ~ Leonardo da Vinci.
Coffee! Beer!! Soda!! Energy Drinks!! These are among the most popular beverages consumed by Americans. Fortunately, according to this list, water was the most consumed beverage, but not by much!
Whereas doctors recommend that we drink 8 - 10 cups of water a day, sadly, many of us fall short of that seemingly very do-able amount. It’s believed that nearly 75% of Americans are chronically dehydrated.
Since there is such a large number of us ‘chronically dehydrated humans’, it stands to reason that we’re familiar with what it feels like, that we’ve acclimated to dehydration, and so it may be hard for us to believe that we aren’t drinking enough water…it may be hard for us to be motivated to add more clear liquid into our daily routines.
Let’s look at what having a proper water-balance does for us, then maybe we’ll be inspired to drink a few extra cups.
Our wet inner-world provides the perfect environment for maintaining the health and the integrity of every cell in the body, it keeps the bloodstream liquid enough to flow through blood vessels…eliminating the by-products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein, as well as:
Regulating body temperature through sweating.
Moisten mucous membranes (such as those of the lungs and mouth).
Lubricate and cushion joints.
Reduce the risk of urinary tract infections (UTIs), such as cystitis by keeping the bladder clear of bacteria.
Aid digestion and prevent constipation.
Moisturize the skin to maintain its texture and appearance.
Carry nutrients and oxygen to cells.
Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.
It makes sense then that mild, chronic dehydration can lead to experiencing digestive upsets, fatigue, poor sleep, stiff joints, inflammation, skin conditions, headaches, muscle cramps, and other common complaints.
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Water for humans is like oil for a car. It’s ESSENTIAL for us to function.
60% - 70% percent of our bodies are composed of water.
Our muscles are 75% water.
Our brains are made up of 75% - 80% water.
And then there’s our blood, bones, liver…..all of which depend largely on adequate water levels.
That’s a lot of water!
The body is constantly losing moisture.
There are four primary ways that the body loses water and under ‘normal’ circumstances most mature adults lose about 2.5 - 3 liters of water each day:
Through the respiratory tract (breathing)
Through the kidneys (urine excretion)
Through the gastro-intestinal tract (feces)
Through the skin (perspiration and sweating)
On top of these biological water-loss pathways, there are common lifestyle habits, illnesses, and environmental stresses that add to water loss such as:
Excessive sweating
Diarrhea, vomiting
Fever
Very hot or very cold weather
Drinking coffee
Eating salty foods
Eating sugary foods
Fried foods
Alcohol consumption
Use of diuretics
Our water intake should balance water loss.
If in doubt of how much water to drink, err on the side of more because the body knows how to maintain the balance that it needs and will excrete any extra.
The general rule is about 8-9 cups for adult women and about 10 cups for adult men. If you’re exercising and sweating or you’re sick, drink more!
Eating fresh fruits and vegetables is also a way to add to your daily water intake. Strawberries and cucumbers have nearly 96% water content, so if you’re consuming these you’re consuming water - and the body can absorb about 20% of its water needs from natural food sources. Other high-water fruits and veggies are:
Apples
Tomato
Celery
Lettuce
Watermelon
Peaches
Watercress
Bone broth
Zucchini
More is more.
It would be difficult to overhydrate…but some physical or mental conditions could lead to overhydration….which is often more of an issue of electrolyte imbalance….where there is too much water and not enough sodium in the bloodstream. Again, for most people this wouldn’t become an issue, especially not from drinking too much water. But if you’re taking medications or you have compromised organ function, check with your doctor about adequate water intake.
If you’re someone who doesn’t like the taste of water or finds it too dull to drink, you can try one of the following things to help you meet your daily requirement:
Add sliced cucumbers, strawberries, or oranges to your water bottle.
Try filtered water (many people dislike the taste of tap water because of the chlorine and fluoride in it).
Add a splash of juice to your cup of water.
Try fresh coconut water (is widely available in many grocery stores now)
Use frozen blueberries or frozen grapes in place of ice. Your dentist won’t get mad about you chewing these!
Get a boost sometimes.
Whether you had a few too many at a party, you ran a mini marathon, you’re recovering from an illness, you have other conditions that minimize optimal absorption, or you just need a hydration and nutrient boost (because….75% of us do) you can find a trusted IV Therapy clinic to help you restore balance more quickly and easily. If you don’t like being pricked, this probably wouldn’t be your favorite option, but for those that don’t mind, IV Therapy is a well-known, safe, and highly effective option for prevention and recovery.
Water is life….drink it in and enjoy every drop.
