Water plays a supporting role in every part of the body. It aids metabolism and nourishes the tissues, organs, blood, lymph and other fluids, helping them transport nutrients where needed throughout the body. Water helps regulate our body temperature, lubricates the joints, protects the spinal cord, and helps eliminate toxins and waste.

Dehydration occurs when we use or lose more fluid than we take in. We lose water through perspiration, breathing and elimination, and we naturally replace lost fluids by drinking water and other beverages when we are thirsty.

Dehydration can affect people of all ages and fitness levels. In infants and children, fever, vomiting and diarrhea are common causes of dehydration. In adults and older people, certain medications and conditions, such as diabetes, can cause dryness of the mouth and tissues, eventually leading to dehydration. Athletes and fitness buffs who sweat excessively during physical exertion or prolonged exposure to hot, humid weather can also become dehydrated—but it can happen just as easily while swimming or skiing. The elderly are especially susceptible to dehydration as thirst levels often decrease with age.

DEHYDRATION AFFECTS BODY AND MIND

Studies have uncovered an array of negative effects of even mild dehydration. Inadequate fluid consumption can affect your mood, motivation and ability to concentrate. It can cause headaches and rob you of energy, making simple tasks seem overwhelming.

Long term or chronic dehydration can lead to constipation, urinary tract infections, heart palpitations, kidney stones or kidney failure. Some cases of extreme dehydration, coupled with an electrolyte imbalance, can lead to seizures, loss of consciousness, or a life-threatening complication known as hypovolemic shock.

WARNING SIGNS OF DEHYDRATION

Mild dehydration, if unaddressed, can lead to more serious consequences, such as overheating, cramping, heat exhaustion or heatstroke, which is potentially life-threatening. In adolescents and adults, the early signs of dehydration include:

Extreme thirst
Flushed skin
Faster breathing or pulse rate
Increased body temperature

In infants and young children, watch for these signs of dehydration:

Dry mouth and tongue
No tears when crying
No wet diapers for three hours
Listlessness or irritability

If you or a family member experience these symptoms, try to replace fluids as soon as you can. See your doctor if the condition persists for more than a few hours.

WHEN TO SEE YOUR DOCTOR

Extreme dehydration can lead to life-threatening complications that include organ failure, seizures, or a severe drop in blood pressure. Although rare, these situations can result from fluid loss due to prolonged vomiting or diarrhea, severe burns, or other trauma.

The following signs of advanced or chronic dehydration should be evaluated by a medical professional:

Less frequent urination or dark-colored urine
Extreme fatigue or weakness
Dizziness, lightheadedness, or unconsciousness
Confusion or irritability

Seek immediate medical care if you or a loved one

Has had diarrhea for 24 hours or more
Is irritable, disoriented or unusually drowsy
Can’t keep down fluids
Has bloody or black stools

TIPS FOR STAYING HYDRATED

There are two schools of thought regarding hydration. One is to drink 6-8 glasses of water every day (and some health authorities recommend far more). The other rule of thumb is to drink when you are thirsty.

Generally, most children and adults should consume several eight-ounce beverages each day. The closer to plain water the better: drinks containing sugar and caffeine are okay in a pinch, but you shouldn’t rely on them as your main source of hydration.

Bottom line: Thirst can be an unreliable indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated. That’s why it’s important to increase water intake during hot weather, before and after exercise, when you’re ill—and of course, when you’re extra thirsty.

WORKS CITED

“Dehydration.” Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086.

“How much water should you really drink every day?” Texas Health Resources, June 17, 2019. https://areyouawellbeing.texashealth.org/really-need-eight-glasses-water-a-day/

“How staying hydrated helps your body.” Abbott Labs/Nutrition News https://www.nutritionnews.abbott/healthy-living/diet-wellness/how-staying-hydrated-helps-your-body/

“Ten ways to tell if you’re dehydrated.” Eco-Watch, Mar. 13, 2017. https://www.ecowatch.com/signs-of-dehydration-2303117403.html

“Yes. Dehydration Affects Your Mental Health.” Mind Body Seven.https://www.mindbody7.com/news/2018/1/12/dehyrdation-affects-your-mental-health-more-than-you-think