Just like our precious planet Earth, humans are about 70% water. In Australia (essentially a desert) we are extraordinarily lucky to have clean drinking water, something which billions of people around the world sadly lack. Just like our planet, we not only rely on water to survive, but to thrive. I’m always amazed in my own practice at how many people are dehydrated. No wonder they’re feeling hot, bothered and fatigued!
When we are dehydrated, the fluid inside our cells migrates outside our cells to make up for losses. This leaves our cells thirsty, and our body struggling. Adults lose between 2.5-3 litres of water every day through breathing, perspiring, urinating, defecating and sneezing. We don’t just become dehydrated when we over-exert ourselves in the summer sun. Burns, fever, and diarrhoea can all accentuate water losses. Also, when you’re sweating a lot, you need to replace electrolytes such as sodium, magnesium and potassium to prevent a potentially serious condition called hyponatremia.
Symptoms of serious dehydration:
- 1-2% loss: thirst, economy of movement, anorexia (loss of appetite), increased pulse, nausea, constipation
- 3-6 % loss: dizziness, headache, absence of saliva, inability to walk
- 7-10% loss: delirium, swollen tongue, inability to swallow, deafness, dim vision, shrivelled skin
Before you experience ANY of the above more serious symptoms, you might experience the following mild symptoms:
- Thirst
- Dry mouth and lips
- Dark coloured urine
- Headache
- Poor concentration
- Hunger
- Fatigue
- Flushed skin
- Irritability
When I got up this morning, I went for a jog and got up a good Queensland summer sweat. When I got back I had almost ALL of these symptoms. Don’t ignore them, they’re alarm bells.
How to avoid dehydration:
- Always carry water with you!! You never know when either yourself, or someone else, will need it.
- Don’t replace water with caffeine or alcohol, it’s that simple.
- Be sensible and don’t over-exert yourself unnecessarily.
- Snack on the right foods. My favourites are celery, watermelon and carrots. Along with these beauties; tomatoes, lettuce, grapefruit, spinach, cucumbers and broccoli are all over 90% water!
There is no ‘golden number’ when it comes to how much water we should all drink. It depends on your age, physical activity level, and diet. However, in saying this, aiming for around 6-10 glasses per day is my VERY broad recommendation. So, there you have it. Being healthy is about being balanced… in mind, body and spirit. Water is essential to help us achieve this balance, and achieve optimal health. Until next time, Stacey.
PS – I wish you all a safe, peaceful, happy and healthy 2013!!! Thank you SO much for your continued support. Last year was totally incredible… here’s cheers to an even better 2013, for everyone xx
Stacey Curcio N.D 