By Mike DuBose
I was sitting on my recliner relaxing and suddenly, I sensed the room was spinning, dizziness appeared, and nausea followed. When I later studied the symptoms, dehydration surfaced as a potential culprit. I began to review the liquids I had consumed over the last week which were stunningly low (Mostly Diet-Coke and Coffee)! Medical test results confirmed dehydration. I noticed that while my blood pressure was in the normal range, it had been creeping up as well, while being erratically higher at times. I wondered if this was related to my low water intake.
Dehydration is defined as your body expelling more liquids than it consumes. The intake of water becomes especially important when experiencing sickness, pregnancy and breast feeding, vomiting, diarrhea, fever, exercise, and high-outside temperature exposure. Sports coaches and athletes recognize the importance of hydration during intense practices, competitions, and games, which result in excessive sweating and rapid breathing.
Cleveland Clinic, Cambridge University, and other medical schools revealed fascinating but worrisome findings that prolonged dehydration is associated with poor health! More evidence is surfacing that the foods and drinks we consume can affect our mental and physical wellbeing. About 70% of our body is comprised of water. While we may take supplements and vitamins, promote healthy eating, and exercise regularly, researchers noted we don’t view water as a “vital nutrient.” Aqua is critical because it regulates our body temperatures, aids digestion, lubricates joints, removes waste, protects organs, improves skin appearance and reduces wrinkles, transports vitamins and minerals through the blood stream, while cushioning the brain and spinal cord. Since the brain is comprised of 75% water, emerging studies have determined that a significant lack of H20 can cause short-term memory loss, mood swings, attention deficits, and cognitive impairments (Brain fog and sluggish thoughts).
Dehydration is calibrated into mild, moderate, and severe categories. Mild-moderate hydration deficits may cause less-problematic symptoms (fatigue, muscle cramps, dry itchy skin, dizziness, headaches, decreased urine, constipation, loss of appetite, cracked-fingernails, mouth dryness, dental cavities, and bad breath). Seniors may blame any of the above symptoms on “just getting old” and don’t recognize their body’s warning signals! These non-life-threatening levels can be resolved with hydration within a day.
Those who are more vulnerable to severe dehydration are nursing home residents who have limited access to water. Others include athletes, outdoor workers (such as in construction and landscaping), mechanics, soldiers, etc. who participate in intensive exercise or exposure to high temperatures, especially in southern climates. Severe dehydration takes longer to stabilize and could generate serious health issues: (1) lowered or increased blood pressure, (2) kidney stones and urinary infections, (3) strokes and seizures, (4) dizziness and nausea, (5) stress, anxiety, depression, and disruptive sleep, (6) lower critical bloodstream oxygen levels, (7) swollen feet, (8) chills, and (9) organ failure.
How to prevent dehydration: First, assess your body for dehydration symptoms—low, infrequent urination excessive thirst, dry mouth, fewer soiled infant diapers, and dark-colored urine. Harvard Medical School notes that one option is to pinch and lift the skin on the back of your hand. It should return to its original position quickly if you’re hydrated. If problems persist and you suspect dehydration, consult with your physician who may order urine and blood tests.
How much water should you drink? Studies revealed healthy bodies’ thirst mechanism is highly effective, and we should react when the urge to drink water surfaces. Busy seniors, like me, are more likely to experience dehydration because our ability to sense thirst diminishes. Thus, scheduled, reasonable consumption is needed. The old theory of eight daily glasses of water was about right and is a reasonable goal, but there is great debate in the medical community about recommended consumption amounts.
Mayo and Cleveland Clinics report that liquid intake varies depending on people’s circumstances, age, sex (men need more), health, diet, weight, and activities. When considering hydration, other sources of water we consume include soups, vegetables (squash, broccoli, carrots, leafy greens, mushrooms, tomatoes), fruits (melons, grapes, berries), juices, and dairy. Chronic diseases (kidney or heart failure, and diabetes) and certain diuretic and blood pressure medications can increase dehydration that require your physician’s guidance.
Limit consumption of caffeinated drinks like sodas, coffee, and alcohol that can cause excessive urination which defeats hydration. Mayo Clinic recommends “sipping water” throughout the day versus downing glasses of water which will be most likely not be entirely absorbed by the body but rather discharged through urination. Typically, you can drink more water during meals to distribute liquids throughout your system.
It’s important to note that any dramatic changes in liquid consumption over short periods of time are risky! The condition, known as water intoxication or hyponatremia, occurs when you drink larger amounts faster than your body can process. This can result in low blood sodium levels, leading to a range of serious health problems (nausea, headaches, dizziness, electrolyte imbalances, brain swelling, seizures, and coma). So, increase your water consumption gradually with reasonable amounts.
The Bottom Line: My research was a wake-up call about the importance of water and how the lack of fluids can negatively affect or improve many aspects of our lives. In fact, the National Institutes of Health reported long-term studies of 11,000 people spanning over 30 years “Individuals who stay well-hydrated are healthier, develop fewer chronic conditions such as heart and lung disease, age slower, and live longer when compared to those who consume insufficient fluids.” We hope this message encourages you to examine your hydration to determine if changes are needed to improve your quality of life!
Mike is a retired adjunct professor at USC’s graduate school. Visit his non-profit website www.mikedubose.com and register to receive his monthly articles or Daily Thoughts plus free access to his books, including “The Art of Building Great Businesses.” The website includes 100+ published articles he has written on business, travel, and personal topics, in addition to health research with Surb Guram, MD, Allison Cashman, MD, and David Hurst, DMV.
