The effects of dehydration on the human body can be devastating. Water is essential to health maintenance and electrolytes play an equally important role. Additionally, alcohol and caffeine can drastically affect hydration levels in the body. However, people can take measures to ensure proper hydration of the body.
Essentials and Function of Water
Water helps move nutrients through and waste out of the body. It protects cells as they move through blood and lubricates other organs such as the eyes and mouth. Water also helps humans maintain body temperature. Water acts as a heat conductor and regulator in blood and dilutes minerals, glucose and other materials in the body which helps maintain healthy acidity levels.
Water makes up approximately 60% an adult’s body weight. Most of the water consumed is evaporated when blood vessels dilate and blood flows close to the skin. Water is also lost through the process of sweating, urinating and bowel movements. Since the body does not store water, drinking an appropriate amount of water is essential. This balance is achieved and controlled by the sensation of thirst which causes one to drink water and other fluids and eat foods with high water content. Daily recommended intake for an adult female is 2.7 liters and 3.7 liters for adult males. Ninety-five percent of human water intake is reabsorbed in the body before eliminated through evaporation, urination or defecation.
The Negative Effects of Dehydration
Dehydration can occur quickly. Dehydration occurs during extended exertion (such as rigorous exercise) or long periods without drinking water or other fluids. Fortunately, the body exhibits warnings that hydration is necessary. These warning signs include dizziness, headache, and nausea. Dry eyes and mouth, fatigue and loss of appetite are also common effects of dehydration.
When sever illness occurs, water depletion can be detrimentally low. The effects of diarrhea can be fatal; diarrhea-related deaths account for over 2 million deaths every year in children under the age of five. In these cases, effects of severe dehydration include loss of comprehension, confusion, disorientation, and impaired physical function as well as loss of essential electrolytes.
The Importance of Electrolytes
Charged ions provide the electrical current necessary for the human body to live and move. When dissolved in water, these ions are called electrolytes. Major electrolytes include sodium, potassium and chloride, which created nerve impulses and regulate the balance of fluids and acids in the body.
Together, potassium and sodium (positively charged ions) create nerve impulses which dictate thought, movement and responses. Sodium exists outside the cell and concentrated potassium exists inside the cell. When nerve cells are stimulated, sodium passes into the cell and a negative electrical charge is created. The electrical travels to a muscle cell which causes the muscle to contract. To maintain healthy intracellular charges, muscle contraction and fluid balance, a diet high in potassium is highly recommended. Fresh fruits and vegetables, grains, beans, whole milk and meat can help achieve a potassium-rich diet.
Sodium and chloride react together in blood cells which trigger a sodium concentration. This concentration causes sensations of thirst in the body and causes us to drink. Within 24 hours, the sodium and excess water is secreted and the body is returned to its normal state. A diet high in sodium and chloride can lead to hypertension and decreased kidney and heart function.
High levels of sodium chloride are gained from table salt and processed foods. The use of natural herbs, such as rosemary and dill should be used to season foods. Garlic and onion are effective salt substitutes for cooking.
Alcohol and Caffeine
As a normal process, the kidneys are triggered to reabsorb water into the body. Excessive alcohol intake inhibits the kidneys ability to reabsorb water, thereby increasing water loss. Over-consumption of alcohol decreases the production of the antidiuretic hormone (ADH), which causes the “hangover” sensation. Caffeine products such as soda, punch and sweets should be avoided.
Many steps can be taken to avoid dehydration. First, water should be consumed before, during and after exercising. When the weather is hot, two additional glasses of water should be consumed and water should be kept readily at hand in the car and on long trips. Additional servings of fruits with high water content should also be considered as an appropriate method for hydration.
Read more about the effects of dehydration in “Nutrition: Everyday choices.”
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