Running head: DEHYDRATION

Dehydration Anna J. Borsick SCI/241 February 26, 2012 Thea Leonard

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Dehydration The importance of water in our diets is essential for many reasons, especially considering that our body weight is made up of more than two thirds of it. Water retention is important in order for the body to function properly, although too much can be a health hazard. A proper diet of water is needed to ensure that the body does not become dehydrated. The brain alone has a water consistency of 95%, and if the brain lacks this percentage of water other health issues could appear. For instance, vision impairment, short term memory loss, basic math trouble, trouble seeing small print, and fatigue are some that can occur. Water is essential to the maintenance of the bodys health; it is the lubricant that keeps it moving. The joints between the bones need water to move effortlessly when they are in motion, walking and running, bending, climbing, or just backing a cake. In addition, water keeps the body temperature regulated and our metabolism running well. Water also has another very important job; it helps rid the body of waste. It begins in the mouth with our saliva, as the food is consumed; it travels through the digestive system with the help of the water in the saliva. Water also adds in the moving of un-absorbable nutrients and matter through while detoxing the body of un-needed waste. Removing unwanted waste helps in the prevention of certain diseases like colon cancer and bladder cancer. Water is also a natural cure for many illnesses that adds in the healing of unhealthy elements in our bodies. Water helps carry nutrients in the blood system to different parts of the body to add in absorption or repair. Muscles, cells, tissues, organs all need water to thrive and maintain a healthy body. According to Popkin (2010, p. 440) reptiles, birds, vertebrates, and all land animals have evolved an exquisitely sensitive network of physiological controls to maintain body water and fluid intake by thirst to prevent dehydration. Humans on the other hand do not;

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therefore, the urge to drink water is a sign of deficiency in the body. The lack of needed hydration (water) will trigger a mechanism (regulatory or physiological thirst) in humans to drink water to prevent further dehydration. Many functions are carried out in the water consumed, from moistening tissues such as the eyes, mouth, and nose, to lessening the burdens on the kidney and liver by flushing out waste products. Water is a natural laxative and will help in preventing constipation cause by dehydration. There are other issues that can arise from the lack of water in the diet besides dehydration. For instance kidney failure, water is essential to the maintenance of the kidneys functions and the health of the organ. Water helps the kidney rid the body of un-wanted toxins that can cause health issues. Water is needed to produce urine for the filtration system (kidney) to removes waste from the blood and into the urethra for excretion. Another problem that stems from lack of water is headaches. Headaches are almost always from dehydration, as mentioned earlier the brain is made up of 95% water. The lack of this percentage will make the brain sluggish and can cause short-term memory loss, irritability, and other issues in cognitive ability. Some studies have shown a reduction in intensity and duration but not exposure to a headache. The deprivation of water in addition to other contributing factors can trigger a migraine (Popkin, 2012, p. 446). Although water has not been directly linked to headache prevention and cure, it has shown some promise for more studies. Even mild cases of dehydration can cause serious chronic health diseases, mostly from the impact of lifestyle. For instance, when the physiological thirst mechanism is triggered but water is not readily available for consumption, over time it can cause chronic illnesses. The environment (healthy water supply) has been known to contribute and be involved in health risks. The importance of having clean water available for consumption is to reduce health issues

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like constipation, urinary tract infections, hypertension, fatal coronary heart disease, venous thromboembolism, and cerebral infract (must be confirmed by clinical trials first) (Popkin, 2012, p. 447). The consumption of electrolytes like sodium, potassium, and chloride are critical in allowing cells to generate energy, maintain the stability of their walls, and to function in general (e medicine health, 2012). Sodium helps electrical signals in the body to fire muscle movement and help the brain work properly. Too much or too little sodium though can cause health issues, for instance, hypernatremia (too much) or hyponatremia (too little). These conditions are related to vomiting, diarrhea, and fever (hyper) or pneumonia, brain diseases, cancer, and thyroid problems (hypo). Potassium also helps in the electrical impulses of the bodies called functions. Potassium is found inside the cell structure whereas sodium is found outside of the structure. Therefore helping each another with the electrical impulses, firing muscle movement and brain functions. The lack of Potassium can cause the body to react negatively for instance, hyperkalemia (too much) and hypokalemia (too little). Hyperkalemia can cause kidney failure and hypokalemia can cause diabetic ketoacidosis problems in the body. Chloride on the other hand contributes to the balance and amount of fluid inside and outside the cell. It further maintains the proper blood volume, blood pressure, and ph of body fluids (Obikoya, 2012). Chloride is essential in the digestion of food as well. Chloride is a mineral found in table salt (sodium chloride) and is absorbed during the digestion of food by the intestines. Whatever sodium is not absorbed into the body is excreted in the urine. High chloride levels in the blood are known to contribute to congestive heart failure, kidney disease, and high blood pressure. Low levels of

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sodium on the other hand can cause adrenal insufficiency, hypothyroidism, and cirrhosis of the liver. Caffeine and alcohol have an effect on the hydration level in the body. According to a study conducted in 2002 at the University of Nebraska Medical Center, there are no significant differences in water saturation levels when compared to non-caffeinated and caffeinated drinks (Nilsen, 2011). Whereas alcohol acts as a diuretic and depletes the body of nutrients and minerals; magnesium, potassium, calcium, and zinc are also lost and the loss of water through excessive urination can cause dehydration. Therefore it is more harmful to the hydration level of the body to consume alcoholic beverages then it is to consume caffeinated drinks. One way to ensure that the body stays at optimal hydration levels is to drink plenty of fluids, especially plan water. It takes more to keep a child hydrated then an adults, depending on activity level. Sports drinks are very helpful when doing extreme exercising like strength training, cardiovascular, or sessions longer than 45 to 60 minutes. Sports drink replace electrolytes lost in the sweat and are used during exercising. It is best to pre-hydrate the body before starting a rigorous regimen to avoid becoming dehydrated. Drinking before, during, and after exercise will ensure the proper electrolyte level is maintained to avoid fatigue and cramps associated with dehydration. It seems water is essential to every function of the body somehow and in some way. Water is needed in the health maintenance of the body, it regulates body temperature, restores lost nutrients, minerals, and electrolytes lost to run efficiently. Water is in essence the key lubricant in keeping the joints moving effortlessly. Therefore, keeping the body hydrated prevents many illnesses, diseases, and cognitive issues from the lack of water (dehydration) in

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the body. Drinking plenty of fluids and eating foods with high levels of water can ensure that the body stays hydrated and does not become dehydrated.

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Reference e medicine health (2012). Electrolytes. Retrieved from: (http://www.emedicinehealth.com/electrolytes/article_em.htm#tocb) Popkin, B. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439. Nilsen, R., (March 9, 2011). What effects can alcohol and caffeine have on hydration levels in the body? Retrieved from: EBSCOhost (accessed February 26, 2012). (http://www.livestrong.com/article/111823-effects-can-alcohol-caffeine/)