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HOW DEHYDRATION AFFECTS THE BODY

Water is essential for life. We can survive for days, sometimes weeks without food but without water we cannot survive for very long. Between 55% and 75% of our adult body is water. We need it to regulate all our organs and our body temperature and also we need it to dissolve solids and to move nutrients throughout our body.

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MILD TO MODERATE DEHYDRATION

1. Headaches: The brain is made up of 75% water so even moderate dehydration can cause headaches. Dehydration can also compromise liver function as it causes the liver to become overloaded with toxins.Everything we eat or absorb has to go through the liver to be purified. Water helps to flush toxins such as chemicals in the food andthe environment and alcohol through the liver.

2. Lethargy/ Poor Concentration: This too can be linked to a sluggish liver as if you are dehydrated your liver cannot eliminate as many toxins so you feel less energetic and more tired.

3. Dark Pungent Urine. One of the main functions of the kidneys is to filter waste products out of the blood.Waste is caused by chemical reactions that occur in the cells of the body as you break down nutrients. This waste combines with water to create urine, that goes to the bladder. Without enough water in the body the waste products are more concentrated, making the urine darker and more pungent.

4. Urinary Infections: If the kidneys do not have enough water then the urine they produce is highly concentrated with waste products that sitin the bladder making it more susceptible to infections.

5. Constipation The main cause of constipation is lack of fluid in the intestine, which slows down the freeflow of the bowel.

6. Dry Mouth: Saliva is made up mostly of water.Dehydration will reduce the desired level of saliva to lubricate the mouth.

7. Bad Breath: Waste products that are normally washed out of the body are left in higher concentration in the throat and mouth, allowing bacteria to build up and leading to bad smelling breath.

8. Furry tongue: Build up of bacteria on the tongue can occur more easily when you are dehydrated because there is less fluid passing through the mouth to wash away food residues. This can lead to a white film or fur on the tongue.

9. Higher Temperature: Dehydration impairs our ability to dissipate heat causing a raised body temperature.

Severe Dehydration.

10. Ashen skin: As blood is made up of 92% water, flow to the skin may be decreased, causing a grey complexion.

11. Decreased Skin Turgor: If pulled, the skin on the back of your hand should snap back quickly. Skin with decreased turgor returns slowly as there is not enough water to feed the skin cells and give it its elasticity.

12. Muscle cramps: These occur as the level of oxygen getting to the muscles is depleted. Blood transports oxygen to the muscles so if there's little water then the whole process slows down.

13. Sunken eyes: This is caused by insufficient water to keep the eyes suspended in fluid in the eye socket.

14. Dark Under -Eye Circles:The skin around the eye becomes drained of fluid., which causes the thin and sensitive under eye skin to bruise.

15. A Rapid Heart Rate/ Fast Breathing.

Signs of extreme dehydration. The body can go into shock when it is starved of fluid for too long.

WHAT HAPPENS WHEN YOUR BODY LOSES WATER

It begins with thirst and progresses through to a lack of concentration and muscle cramps to death. The following symptoms indicate an increasing degree of dehydration. For a man or a woman weighing 10 stone,1 pc water loss is roughly half a litre of water.

1 pc loss: Thirst.

2 pc loss: Stronger thirst, vague discomfort and sense of oppression.Loss of appetite.

3 pc loss: Reduction in urinary output. Dry mouth.

4pc loss: Increased effort for physical work, sleepiness, nausea, apathy.

5 pc loss: Difficulty in concentrating.

6 pc loss: Impairment in exercise temperature regulation. Increase in pulse and quickened breathing.

7 pc loss: Dizziness, laboured breathing with light exercise. Indistinct speech, increasing weakness, mental confusion.

8 pc loss: Cramping muscles, inability to balance with eyes closed. General incapacity, delirium and wakefulness. Swollen tongue.

9 pc loss: Circulatory insufficiency and decreased blood volume. Failing renal function.

HOW TO REHYDRATE IN 24 HOURS.

The food we eat and the amount of water we drink affect our body's ability to rehydrate.

In the morning the body has lost a lot of water while you slept so it is important to drink a glass of water before you go to bed and when you get up. Warm water is a great way to rehydrate yourself so try drinking a glass of warm water once you get up. Add a slice of lemon if you so wish. A glass of water with a tablespoon of linseeds soaked overnight is a great way to get fluid back into the body as the linseeds swell with water and help to rehydrate the body.Try to avoid tea and coffee as these stimulants are too dehydrating. 33% of all beverages consumed by the average adult dehydrate the body due to the presence of caffeine or alcohol which rob the body of water as they have a diuretic effect on the kidneys.

Mid morning have another glass of water. Ideally you should try to drink two litres of water throughout the day in small doses and more if you are exercising heavily. If you drink lots of water at once you will not absorb it and it will simply pass through you.

Certain foods help to rehydrate the body while others rob the body of its much needed fluid. Foods that have a high water content such as fruit and vegetables help the body to absorb fluid. Vegetable soups( homemade) contain lots of water and also provide minerals and vitamins. Salads also have a lot of water in them, especially lettuce, celery and carrots as have fruits such as apples and pears. It is also important to include plenty of wholegrains such as brown rice and especially short grain brown rice in the diet as these help the body to retain water in the body.

Try to avoid processed and salty foods as these accelerate dehydration.

In the house try to turn down the central heating so that you don'toverheat and sweat too much and loose the water youhave managed to retain during the day. Electric blankets can be very dehydrating to the body so try to avoid their over use.

Low levels of water in the cells can also have an effect on depression. When a person is depressed the level of dehydration is quite high. I feel that there is a link between seritonin levels and the water level in the body. Mood swings are common when there is not enough water in the body for the person becomes effected by the fluid balance of the body
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