Chronic Dehydration and How to Avoid it
Hydration is extremely important for maintaining overall health and wellness. With our body consisting of more than 70% water, proper hydration helps regulate body temperature, lubricates joints, transports nutrients and waste, and supports the immune system. Dehydration, on the other hand, can lead to more serious health issues if left untreated, thus, chronic dehydration.
What is Chronic Dehydration?
Chronic dehydration refers to a state of long-term and persistent insufficient fluid intake, leading to a persistent fluid deficit in the body. This can result in various health problems and negatively impact overall health and wellbeing.
When Does Dehydration Become Chronic?
Dehydration is considered chronic when a person experiences a persistent lack of fluid in their body over an extended period of time, typically several weeks or more. This can result from consistently not drinking enough fluids to replace the fluids lost through normal bodily functions such as sweating, urination, and breathing. Chronic dehydration can result from a variety of factors, including a lack of access to safe drinking water, a low fluid intake due to medical conditions, or simply not drinking enough fluids because of habit or forgetfulness. Chronic dehydration can have serious health consequences and should be taken seriously.
Here are some signs that a person may be chronically dehydrated:
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Dark yellow urine: Chronic dehydration can cause the body to retain fluid as the kidneys try to conserve liquid in the body, leading to a concentration of waste products in the urine as manifested by dark yellow or amber-colored urine.
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Fatigue or weakness: Dehydration can cause fatigue or weakness because it affects the body's ability to regulate temperature and transport nutrients.
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Dry skin and mouth: Dehydration can cause the skin to become dry, rough and the mouth to feel sticky and parched as a result of low saliva production.
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Muscle weakness or cramping: adequate hydration is essential for proper muscle contraction, so if you’re dehydrated it can result in weakness or painful muscle cramps.
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Constipation: Water is essential for flushing wastes out of your body. Chronic dehydration can lead to constipation as the body tries to conserve fluid.·
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Headaches: With water comprising 70% of your brain, when you become dehydrated, your brain reacts by triggering a headache which can get worse as you lose more water.
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Dizziness or lightheadedness: Like headache, reduced blood pressure and reduced blood flow as a result of dehydration can cause dizziness or lightheadedness. Furthermore, without enough water, you lose on essential electrolytes that can lead to lightheadedness.·
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You’re hungry: Thirst and hunger are signaled by the same section of the brain called lamina terminalis. This is why you often mistake thirst for hunger. You might think you’re hungry when, in fact, you are just thirsty.
Can Chronic Dehydration Be Treated?
A big Yes! Chronic dehydration can be treated by increasing fluid intake. The treatment plan for chronic dehydration depends on the underlying cause, but the primary goal is to restore fluid balance in the body. Increasing your liquid intake also gives your body the necessary electrolytes in order to restore balance in your system. Here are some steps to treat chronic dehydration:
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Drinking more water: The most important step in treating chronic dehydration is to increase fluid intake. This can be done by drinking water or other hydrating beverages, such as water, coconut water, sports drinks, or fruit juices.
Remind yourself to drink water even if you don’t feel thirsty by having your own water bottle wherever you go. This way, you keep yourself hydrated all throughout the day.
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Drinking water is not enough. Make sure you are drinking clean and safe water to avoid water-borne diseases that can further cause dehydration from loose bowel movement. Water that flows from your tap has been treated with chlorine by your local water supplier for disinfection and contains fluoride for dental health. For that peace of mind, make sure to install a reliable water filtration system like SJ Wave Faucet Water Filter that accurately removes chlorine, heavy metals, and other contaminants that can be harmful to health while leaving the beneficial minerals that your body needs.
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Addressing underlying causes: If chronic dehydration is caused by a medical condition, such as diabetes, it is important to manage that condition to help prevent dehydration.
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Modifying the diet: If you are chronically dehydrated, it may be necessary to add electrolytes, such as sodium and potassium, to your diet to replace lost minerals. Some foods, such as fruits and vegetables, can also help to increase fluid intake and provide needed electrolytes. Avoid drinking foods that are natural diuretics like coffee, tea, soda, and alcohol. Beverages containing alcohol or caffeine aren't recommended for optimal hydration. These drinks like fruit juices and similar drinks may have too many carbohydrates, too little sodium and tend to pull water from the body and promote dehydration.
Drinking water while consuming alcohol is important because alcohol acts as a diuretic, which means that it increases fluid loss in the body and can lead to dehydration. Drinking water helps to replenish fluids in the body and mitigate these symptoms, helping to reduce the severity of a hangover. Additionally, drinking water can also help to slow down the absorption of alcohol into the bloodstream, which can lead to a more gradual and manageable increase in blood alcohol concentration.
In severe cases, dehydration can even be life-threatening. Drinking water is essential to prevent dehydration, as it helps to replenish the fluid levels in the body. So remember to always drink enough water and keep yourself hydrated.