Dehydration occurs when the water losses from the body are greater than the water someone takes in from drinking. Seasoned folks are at a greater risk for dehydration. African Americans are also more likely to be dehydrated than whites, and according to the Centers for Disease Control and Prevention, are also big consumers of sugar-sweetened drinks.
Did you know that by the time you feel that urge to quench your thirst, you might already be on the verge of dehydration?
Depriving your body of good old H2O can bring on a host of health woes such as kidney problems, seizures, dementia, and can even contribute to blood sugar issues. On the extreme end, not taking in enough water can also lead to death. The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups for men and 9 cups for women ages 51 and older. All sources of fluids–drinking water, food, and beverages–are counted in these recommendations.
A helpful reminder to stay hydrated is to keep some water right within reach and take sips every chance you get throughout the day.
Not drinking enough water can seriously put a hurting on your body, so, if you experience any of the following symptoms it might be time to fill up that water bottle asap!
- Dry eyes, skin, and mouth: Our bodies lose fluids every single day, so, we need to replenish what we lose. A lack of hydration can result in a dry mouth because there isn’t enough fluid to produce saliva. Dehydration also causes the skin to be limp, flaccid, lusterless, and dry. Increasing water intake can also help decrease the irritating symptoms of dry eye syndrome.
- Headache: You might want to think twice before grabbing a pain reliever the next time you experience a headache, and instead, opt for a tall glass of water. When the body has even mild dehydration, it can cause blood vessels to narrow and blood pressure to rise, resulting in reduced blood flow to the brain, ultimately triggering a headache.
- Kidney issues: Dehydration, especially chronic dehydration, results in the production of urine which has a higher concentration of minerals and waste products. This can lead to the formation of crystals which can affect kidney function and contribute to certain kidney diseases, such as painful kidney stones.
- Joint pain: The cartilage and spinal discs that keep our bones from grinding together are 80 percent water and hydration, they help to ensure that joints can take the impact of sudden movements like running or falling, which is why you need to drink H2O.
- Constipation: Drinking water is instrumental in detoxification. It flushes toxins and waste from the body and transports nutrients to where they are needed. Without water, the contents of your colon can dry out and get stuck, eventually causing constipation. Water is a natural lubricant that softens stool and promotes the evacuation of the bowels.
- Heatstroke: If you’re working out and not breaking a sweat you might be headed towards heatstroke. Sweating helps to regulate our core body temp. If there isn’t enough water to produce sweat, your body can’t regulate itself which is a bad sign!
- Fatigue: When you get dehydrated, your blood becomes thicker, and your heart has to expend more energy to keep oxygen and nutrients moving throughout the circulatory system. If you feel worn out often, tired, and there doesn’t seem to be a cause, drinking more water just might get you up and going again.
- Dementia: A person’s overall risk of dehydration generally increases with age. The risk of dehydration is even greater in those with dementia, and it becomes more concerning as the disease progresses. During the early stages of dementia, a person may simply forget to drink because they are less sensitive to thirst and/or cannot recall when they last took a drink. Those with moderate dementia often have difficulty remembering the mechanics of how to drink, such as turning on the faucet, where the glasses are stored, or even how to get fluid into a glass. The risk of dehydration is most severe in the advanced stage of dementia due to not recognizing one’s thirst, having a complete loss of thirst, or being unable to express thirst to others. So, if you are caring for an elderly person in your life who has dementia, make sure they stay well hydrated.
- Rise in blood sugar: Not drinking enough fluids can cause a person’s blood sugar levels to spike. This occurs when the amount of water in the bloodstream decreases, increasing the concentration of blood sugar in the blood. Dehydration can cause both mild and significant spikes in blood sugar levels. If it causes a more significant increase, it may lead to hyperglycemia (high blood sugar levels) which can be life-threatening for someone with diabetes.
- Seizures: Dehydration and related electrolyte imbalances (occur when you have too much or not enough of certain minerals in your body) may trigger a seizure episode to come about in someone who already has epilepsy. In fact, dehydration and not taking in enough fluids is a common seizure trigger, according to the Epilepsy Foundation. As a result, mild dehydration and electrolyte imbalances may cause a seizure in a person with epilepsy.
