Ailments Hazards to Health

Dehydration

Many people do not drink enough water throughout the day to remain fully hydrated. Some drink far too much which can lead to an imbalance of fluids and electrolytes such as sodium and potassium in the body.

How much a person needs depends upon many factors such as activity levels, alcohol consumption, amount of coffee drunk, size, age and other health issues.

Generally, for an average adult, about 8 glasses a day is sufficient, but more is needed due to sweating during physical exercise, during hot weather, after drinking alcohol and excessive amounts of coffee and when unwell especially after bouts of diarrhoea or vomiting.

NOTE: Drinking more water can help to flush out toxins and pathogens when they are a cause of ill health.

Water is the major vital component necessary for life to exist. The human body is made up of 50 to 75 percent water and it forms the basis of blood, digestive juices, lymph, semen, tears, urine and perspiration and is contained in lean muscle, fat and bones.

Causes of dehydration

Body fluid can be lost through perspiration during exercise, exhalation of water vapour in the breath, tears, vomiting and diarrhoea. Fluid lost through exercise is due to the heat produced which causes the body to send fluid to the skin to be evaporated to cool the body down to the safe level of around 37 ° to 38 ° C (98.6 ° to 100 ° F).

The harder and longer an individual exercises the more fluid is lost. High environmental temperatures and humidity are also factors that cause more body fluid to be lost. In hot weather, long distance runners can lose up to two litres of water per hour. 

However, on average, sweat losses equate to approximately one litre of fluid for each hour of exercise. Some individuals sweat more than others depending on their metabolism, temperature regulating abilities and size and men tend to sweat more than women.

Diarrhoea and vomiting will cause extra fluids to be lost.

Alcohol and coffee have diuretic effects, where they cause the body to expel more water, and therefore, this can cause dehydration.

Dehydration effects on the body

Dehydration overworks the lungs, heart and circulatory systems making it difficult to pump enough blood around the body and regulate the body’s temperature which reduces performance abilities. Blood transports oxygen to the muscles for activities such as exercise.

If there is not enough oxygen in the blood, the muscles create lactic acid which causes painful cramps. Drinking more water helps to keep the blood pumped with oxygen. When just 2% of water is lost an athlete’s performance can be reduce by 10-20%.

 When 4% of water is lost it can cause nausea, vomiting and diarrhoea and this causes even more fluids to be lost and can also lead to a potassium deficiency which can cause nervous and body tiredness, palpitations of the heart and cloudiness of the mind.

An 8% loss of water can cause confusion, dizziness, laboured breathing and weakness and further losses can have serious consequences as follows:

Dehydration can lead to a condition called hypernatremia which is when sodium becomes concentrated in the blood due to lack of water

Symptoms of hypernatremia

  • Confusion
  • Irritability
  • Lethargy
  • Swelling
  • Seizures
  • Weakness

WARNING: Coma can be the result if not treated in time.

NOTE: It must be corrected very gradually as cerebral oedema can occur if water is replaced too quickly.

A healthy hydrated body removes waste with light yellow virtually odourless urine.  The darker urine is the more highly concentrated the waste products that linger in the bladder, leaving an individual prone to cystitis and kidney infections.

Three quarters of the brain is water, which is required to flush out toxins, therefore a lack of water can reduce this process and cause neurological disorders and headaches.

NOTE: Always drink a glass of water before going to sleep especially after drinking alcohol.

When dehydrated, toxins remain in the liver which can cause fatigue and reduce the ability to concentrate.

Without water the contents of the colon (lower intestine) can dry out and become trapped which can eventually lead to diverticulitis.  Constipation can also be a problem, because water is needed to bulk out faeces.

Dehydration weakens the flow of lymph in the system and makes the body less resistant to infection.

Severe dehydration can lead to heat stroke and can be fatal.

Symptoms of dehydration

  • Dizziness or light-headedness
  • Dry mouth and tongue
  • Headache
  • Irritability
  • Muscular cramps
  • Passing little urine
  • Sunken eyes
  • Tiredness
  • Weakness

Symptoms of severe dehydration

  • Apathy (profound loss of enthusiasm
  • Confusion
  • Rapid heartbeat
  • Producing very little urine

WARNING: If serious dehydrated is suspected, a medical practitioner should be consulted as it can lead to becoming comatose.

Recovery from dehydration due to diarrhoea and vomiting

Drink at least 200 mls after each watery stool (after each bout of diarrhoea). This extra fluid is in addition to what is normally drunk.

After vomiting wait 5-10 minutes and then start drinking again but more slowly. For example, a sip every 2-3 minutes but making sure that your total intake is as described above.

For most adults, fluids drunk to keep hydrated should include water, fruit juice and soups. It is best not to have drinks that contain a lot of sugar, such as cola or pop, as they can sometimes make diarrhoea worse.

Rehydration drinks

Rehydration drinks: These can be recommended to people who are frail, or over the age of 60, or who have underlying health problems. They come in sachets from pharmacies and are also available on prescription.

Rehydration drinks provide a good balance of water, salts and sugar. The small amount of sugar and salt helps the water to be absorbed better from the gut (intestines) into the body. They do not stop or reduce diarrhoea.

WARNING: Home-made salt and sugar drinks should be avoided as they can easily cause an imbalance as the amounts need to be precise.

Electrolytes

Electrolytes, such as calcium, magnesium, potassium and sodium are also lost through diarrhoea, diuretics, sweating and vomiting. Adding foods that contain them to the diet after being dehydrated can help restore the balance of fluids and electrolytes in the body.

Natural remedies for dehydration

Coconut water: This can help to rehydrate and replace lost electrolytes.

Mulberries: These promote proper body fluid production which helps individuals to recover faster from dehydration.

Pineapple: This fruit is a useful addition to the diet when dehydrated as it can also help to remove heavy metals, microbes, parasites and toxins from the body as well as reduce inflammation and aid with digestion.

Pineapple is an excellent source of iodine, manganese and potassium and a good source of vitamin B1 (thiamine). The vitamin B1 helps to increase metabolism by converting carbohydrates into energy.

This can help with weigh loss as can pineapple’s rich fibre content which takes longer to digest providing a ‘full’ feeling for longer. The potassium in pineapple can help to balance electrolytes which can reduce cramps.

Natural foods to rehydrate and replace electrolytes

See more: Electrolytes

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“Nature cures not the physician…” Hippocrates 460 BC

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