Most of the organs in the body need water to perform their functions, for example, the heart, kidneys and muscles must drink adequate amounts of water to perform their functions properly during fasting.
“Hydration is important because our bodies really function [better] with a proper water balance,” says Dr. Shilpi Agarwal, MD, a Washington, DC-based family medicine physician and author of The 10 Day Total Body Transformation.
As for dehydration, Dr. Malina Malkani of New York says that if dehydration is not treated, in severe cases, problems such as difficulty breathing, increased body temperature, irregular heartbeat and seizures may occur. can. According to Harvard Medical School, dehydration in general can contribute to urinary tract infections and kidney stones.
Experts share some important facts about hydration, the difference between thirst and dehydration and how to avoid any problems during fasting:
Thirst does not mean dehydration
Thirst cannot be taken as an indicator of dehydration. “Everyone needs to evaluate whether this is really right for them, because there are many reasons why a person is thirsty,” says Dr. Ginger Hilton of Seattle and author of the anti-inflammatory diet Meal Prep. It is not always 100% dehydrated”. For example, something as simple as eating spicy food can make you feel more thirsty than usual. It can be a sign of a health problem such as diabetes. It could be a disease. Side effects of medications taken and some medications can dry the mouth without causing dehydration.
Dark yellow urine
“Urine color can be a good indicator of hydration status,” Dr. Bolton added, adding that it’s important to check. An eight-level urine color chart determines urine color from pale yellow to dark yellow or brown, as stated by the US Army Public Health in a report. Although each person’s body type is different, four light colors indicate that they are drinking adequate amounts of water, while four dark colors can mean that they are dehydrated, but Dr. Hilton has warned that if the color of urine is bad, it is necessary to consult a doctor immediately. Because it can mean severe dehydration.
Dangers of drinking too much water
Some people drink too much water. “There’s a condition called hyponatremia and it happens when the body has a low concentration of sodium—an electrolyte that’s too low and can actually cause cells in the body to swell,” says Dr. Hilton. Is. Which is a life-threatening condition.”
According to the Cleveland Clinic and the Mayo Clinic, anyone can develop hyponatremia (also called water intoxication) when it occurs. Some people are at higher risk, including kidney failure, heart failure, liver failure, chronic severe vomiting or diarrhea, and Addison’s disease. People who take certain medications, such as antidepressants and diuretics. Research has shown that endurance athletes may also be at risk of developing hyponatremia.
Risks of severe dehydration
The good news, according to Dr. Malkani, is that if a person has no known risk factors or conditions, there is no cause for concern because excess water is not a serious concern for most healthy people. Because the kidneys have the ability to excrete any excess fluid to maintain water and electrolyte balance.
While the MedlinePlus website states that symptoms of severe hyponatremia include pain, confusion, fatigue, headache, nausea and muscle weakness, all of which require a doctor’s visit.
In this regard Hilton explains that “[dehydration] is very dangerous for children, pregnant women and some elderly people, especially if someone from these groups is sick with fever, vomiting or diarrhea. Therefore, they need immediate medical attention to assess their condition.
Pregnant women, children and the elderly
According to the Mayo Clinic, severe vomiting and diarrhea are often the main causes of dehydration in children. Meanwhile, older adults can become dehydrated, and certain medications and conditions can worsen their health. For pregnant women, severe morning sickness called hyperemesis gravidarum can cause vomiting and dehydration.
Multiple water sources
Staying hydrated isn’t just about fluid intake. About 80 percent of our water intake comes from liquids, Dr. Malkani explains. About 20 percent of this comes from watery foods such as juicy fruits and vegetables. According to the Mayo Clinic, watermelon and spinach are about 100 percent water by weight. Dr Malkani adds that other hydrating foods include cucumbers, celery, radishes, watercress, grapefruit, cantaloupe and strawberries.
Foods that cause thirst
On the other hand, salty foods and foods rich in sodium lead to dehydration. Dr. Malkani says. When salt is absorbed and circulated in the bloodstream, the body responds by removing water from the body’s cells to create the necessary balance, which increases thirst.
Lack of sleep leads to dehydration
A study published in February 2019 in the journal Sleep found that people who slept six hours per night were more dehydrated than those who slept a regular eight hours. The scientists pointed to a malfunction of vasopressin, a hormone released at night.
Number of glasses of water per day
“What a person needs depends on many factors, including physical activity, diet and the environment in which they live,” says Dr. Hilton about the appropriate number of glasses of water to drink per day. Lives. Basic health status, gender, age and whether the woman is pregnant or breastfeeding. All these factors require different amounts of water from the body.
The latest guidelines from the US National Academy of Sciences, Engineering and Medicine recommend 15 cups of fluid for men and about 11 cups of fluid for women.
Thirst, hunger and weight loss
However, experts stress the risk of dehydration and that thirst is one of the signs of possible dehydration. Drinking plenty of water is not a surefire solution. This may require immediate emergency assistance with intravenous fluid injection as a first step. The Cleveland Clinic website also notes that drinking a drink containing electrolytes such as sodium, potassium, and magnesium may be beneficial in cases of mild dehydration, especially if a person is sweating, vomiting, or vomiting. Have diarrhea, or diarrhea.
Dr. Agarwal notes that it’s important to keep in mind that confusion sometimes occurs, as a person may mistake hunger for thirst. A person can imagine that he is hungry when the body is in a state of thirst and needs to drink water to achieve this. It is necessary to balance and help its organs perform their functions.
Finally, experts recommend drinking water before starting a meal because it helps in weight loss if one’s goal is to maintain a healthy weight.
