Dehydration is one of the most neglected health problems people face today. Dry mouth, inflamed eyes, and even irritability, etc. are classic signs of dehydration. "Dry mouth" is the last sign of dehydration. The body can suffer from dehydration even if the mouth is quite moist. What's worse, elderly people's mouths can be visibly dry without them recognizing and quenching their thirst. But in many cases, what makes this situation even more complicated is that too many people don't feel thirsty at all - to sound the alarm! Unfortunately, Western medicine rarely connects the dots when it comes to dehydration and other health problems like chronic fatigue, brain fog, or indigestion.
WARNING: Do NOT ignore signs of dehydration
INeffects of dehydration on physical ability
1. Even the loss of 2% of body mass in the form of liquid during hard work significantly affects physical abilities. This was seen in athletes and soldiers who lose and up to 6% body mass during hard work. Dehydration manifests itself in reduced motivation, endurance, increased fatigue and impaired ability to thermoregulate. Towho with work and povišena temperature environment contributes to fluid loss, effect dehydration is greater if the work is performed in warmer environment. After work or training, rehydration cannot adequately replace the deficiency fluids, so the body is still a few hours dehydrated which is especially dangerous in children who they also have a weaker sense of thirst. (1)
Function of the digestive system
2. Largest part is entered liquid is absorbed in the small intestine, while a smaller part is absorbed in large intestine. Considers se that dehydration can cause constipation, so people recommends taking larger daily amounts of liquid and it has been proven to relieve symptoms constipation in hypohydrated individuals, but not in normally hydrated individuals. (2)
Kidney function and heartily–vascular system
3. Since the kidney needs liquid to remove metabolic products through urine, u states of dehydration removal is difficult. The minimum amount of liquid required for filtration depends on the metabolite concentration. Due to the smaller amount of liquid, removal is difficult increased concentrations of metabolic products. Also, blood in a dehydrated organism becomes denser and more viscous and reduced volume for what stroke volume decreases. It is increasing heart rate, which means that the heart works harder to drive a smaller one amount of blood. Ultimately, cardiac output decreases, which can lead to cardiogenic shock (heart attack). (3) The solution is simple, just drink clean still water throughout the day in the proportion specified at the end of the text.
Effects of dehydration on cognition
4. In some studies mild dehydration (loss of 3% fluid) showed no significant effect on cognitive functions, however, if she combines with a warm environment the effect is more pronounced. The effect of dehydration is especially pronounced in children, young adults and elderly people and causes disturbance of concentration, alertness, short-term memory and perceptions. Also dehydration causes hallucinations, confusion, epilepsy, dizziness, anxiety and so on risky factor for the development of delirium. (4)
One interesting case of delirium due to dehydration happened to the famous Spanish driver Enric Marta Flix. After three deaths in this year's gathering of the rally, when a Belgian driver and two journalists lost their lives, a new drama happened, but fortunately, there was no tragic outcome. The Spanish driver was found by the organizers naked, completely dehydrated in the middle of the desert, with hallucinations, in one word - in complete agony, he even called one of the rescuers "Dad".
We have good news, you can help your body by making a decision and setting a reminder on your mobile phone to drink two glasses (1 glass 2dcl) of spring non-carbonated water every 2 hours from the morning when you wake up until 6pm (it is not wise to drink water before night because it disturbs dream).
We recommend that you drink verified spring water or purchased still water, which is less evil than that from the tap, or that you get a reverse osmosis filter. Avoid teas that are diuretics nettle, dandelion, bearberry, green tea and coffee that are strong diuretics. To get an accurate calculation of how much fluid you need to drink, divide your body weight by thirty (kg of body mass : 30 and that is the minimum). For example, if you are 60 kg : 30 = 2L. So, you should drink 2 liters of water throughout the day. This example is given only if it is winter, spring or autumn, if it is summer the fluid intake should be increased.
1. Barry M. Popkin, Kristen E. D'Anci, and Irwin H. Rosenberg. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458.doi: 10.1111/j.1753–4887.2010.00304.x
2. Barry M. Popkin, Kristen E. D'Anci, and Irwin H. Rosenberg. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458.doi: 10.1111/j.1753–4887.2010.00304.x
3. Barry M. Popkin, Kristen E. D'Anci, and Irwin H. Rosenberg. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458.doi: 10.1111/j.1753–4887.2010.00304.x Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ , Powell WITH, Bethea D. Dehydration review. HSL HARPUR HILL, BUXTON, Available at: http://www.hse.gov.uk/research/hsl_pdf/2005/hsl0529.pdf and 14. Powers SK Dehydration: Isonatremic, Hyponatremic, and Hypernatremic Recognition and Management. Available at: https://renaissance.stonybrookmedicine.edu/system/files/2015%20dehydration%20PIR.pdf
4. Barry M. Popkin, Kristen E. D'Anci, and Irwin H. Rosenberg. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458.doi: 10.1111/j.1753–4887.2010.00304.x Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ , Powell WITH, Bethea D. Dehydration review. HSL HARPUR HILL, BUXTON, Available at: http://www.hse.gov.uk/research/hsl_pdf/2005/hsl0529.pdf , Zilg B. A Case of Fatal Dehydration During Police Custody. J Forensic Sci, 2018 doi:10.1111/1556-4029.13932. Available at: www.onlinelibrary.wiley.com
5. Constant F, Jehquier E. Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition 64, 115-123 (2010) Available at: https://www.nature.com/articles/ejcn2009111, Powell S, Bethea D. Dehydration review. HSL HARPUR HILL, BUXTON, Available at: http://www.hse.gov.uk/research/hsl_pdf/2005/hsl0529.pdf , Vanover J. The Fatal Four: Exactly How Dangerous Is Dehydration. Available at: https://www.relias.com/blog/the-fatal-four-how-dangerous-is-dehydration, Mardešić D. et al. Pediatrics. 8th revised and supplemented edition. Zagreb: School book; 2016
6. Powell WITH, Bethea D. Dehydration review. HSL HARPUR HILL, BUXTON, Available at: http://www.hse.gov.uk/research/hsl_pdf/2005/hsl0529.pdf
