DID YOU KNOW…The human body is made from around 60-72% water! With Ramadan approaching in June, I thought this would be a good time to write my first ever blog and provide some education about the importance of hydration. The wider population is aware that Ramadan involves a food fast, but some are not aware of the fasting of water also during the day. Why is it important to remember to rehydrate as well as refuel? What happens to the body when water is lacking? And, how does the body use water to help prevent and recover from injury? Man is in fact (largely) created of water and is physically and mentally unable to function without it.

(http://brawndefinition.com)

First up…

How does the body use water?

• At the tiniest of levels, cells are 90% water and are responsible for everyday actions in the body. Eg. Cardiac cells create a heartbeat, Osseous (bone) cells are the basis of bones and allow repair, Blood cells supply O2 and nutrients to the whole body. Without water the cells are unable to grow, live and reproduce.
• Water makes our saliva which helps break down food and deliver nutrients to muscle.
• Water carries waste out of the body as urine.
• Lubrication of joints is from water and makes movement possible.
• It also acts as a shock absorber by hydrating the soft tissues in the spine and around the spinal cord.
• The brain uses water to make hormones and neurotransmitters (substances which deliver messages from the brain to the body).
• Water regulates our body temperature in the form of sweat.
• Water delivers oxygen to all of the body’s organs.

So…

How do you know if your body is dehydrated?

Everyone thinks the body needs water when the mouth is dry. Although this is the point when we are most likely to reach for a drink it is actually one of the later signs of dehydration.

• Extreme thirst
• Fatigue/Sleepiness
• Headache
• Confusion
• Loss of concentration
• Dizziness or lightheadedness
• Little or no urine (or very dark coloured urine)
• Dry skin or more prominent wrinkles!

So, How do we know all this?

As with most things, there are scientists who have dedicated their time and intellect to researching hydration. A couple of studies are below.

Dai et al (2012) found that water has a protective impact on the kidneys against kidney disease. Other evidence suggests that the better hydrated the human body, the less likely it is to form kidney stones.

Bear et al (date not available) found that individuals who were dehydrated were more sensitive to pain.

Dehydration of as little as 2% reduction in body mass can have a 20% reduction in physical performance in mild climates. This effect on performance can be as high as 40% in hot climates (Peronnet et al, 2010)

Dehydration is linked to a decline in cognition (thinking), vision and concentration, as well as an increase in tension, anxiety and fatigue. It can impair motor skills (walking, running, lifting), mood and short term memory (Granio, 2011).

OK then, How much should you drink?

Everybody is different and so there are a few online calculators which are useful when assessing how much water is needed based on age, weight, activity levels and climate. Follow this link to see what you should be drinking: www.camelbak.com/en/hydratED/hydrationcalculator.aspx

Otherwise you can do the calculation for yourself, this equation is from www.slenderkitchen.com

Your weight in LBS x 2/3 or 67%

Eg. 175lbs x 2/3 = 117 ounces water per day

This can be adjusted for activity, therefore add 12 ounces for every 30 minutes activity during the day. The equation may need adjusting for women who are breastfeeding or hotter climates, therefore try using the link above.

TOP HYDRATION TIPS

• Keep a reusable bottle topped with water nearby. Sipping this through the day can reduce UTIS.
• In hot weather sipping through the day is better than large amounts in one go.
• Make yourself a rule, to sip 2 cups before every meal.
• Fruit and vegetable juices, milk and herbal tea all count towards your intake.
• If you drink tea/coffee, alternate each one with a glass of water.
• If you don’t like plain water then add a slice of lemon or cucumber. One of my favourites is lemon, ginger and mint. You can even crush some berries and add them to the bottle, experiment and see what you find tasty and easy to drink.

The usual Excuses J

So while I was planning this blog I sent out a quick Facebook status asking all my friends what their excuses or their patients’ excuses were for not drinking water. Just so you know you’re not alone, I included some of them below and tried to provide some answers or suggestions.

If I drink water at night it makes me go to the toilet…

If you haven’t drank enough through the day and are already dehydrated then yes it will make you go to the toilet because reduced water intake reduces bladder volume and because the urine is more concentrated it irritates the bladder lining causing us to go to the toilet. If the bladder is hydrated through the day and is a normal size, it holds more urine at reduced concentration and is not irritated as easily. With regards to Physio, bladder training and pelvic floor exercises can help.

If I get up in the night to go to the toilet I trip/fall, that’s why I don’t drink before bed…

This links with the previous answer. Because nerves are >60% water and the muscles 75%, if you wake in the night and they are dehydrated, the messages to and from the brain are not delivered as quickly and so we are at increased risk or tripping. If you are concerned by weakness or falling, then contact your Doctor or Physiotherapist.

I’m too busy to remember to stay hydrated…

This excuse was from a couple of my friends who are mums. A good friend of mine has bottles of water or juice on low levels in her fridge. Every evening the bottles are filled and every morning her eldest daughter’s job (she’s 4) is to get everybody their bottle of water or juice for the day.

I forget to drink…

Always keep a bottle of water with you, either on your desk, in your bag or under the dashboard of your car. Some studies find we are more likely to drink if there is a straw in the bottle, so try a BPA free bottle with a straw built in.

I drink diet soda…

Although the calories or diet soda are not a lot more than water, there are links between soda (any type) and weight increase. Just because it says no added sugar, usually means there are a lot of artificial ingredients to give it flavour, which your body often doesn’t know how to process.

Water doesn’t quench my thirst…

It is possible that the body is dehydrated enough that 3-4 glasses fills your stomach but doesn’t satisfy your thirst. As thirst is a sign of dehydration in the whole body, you may need to take water on over a longer period to replenish the tissues.

I drink 5 cups of coffee a day, that has water in it…

This excuse was a favourite of my friend’s dear grandmother, Dot. Although she wasn’t wrong that there is in fact water in her coffee, it is also a mild diuretic (which makes you urinate). Although the intake itself doesn’t increase dehydration, the increased trips to the bathroom might.

Being quite new to the UAE myself, I’ve only become aware recently how important it is to stay well hydrated. A raging headache and an episode of dizziness after walking to work on a relatively cool day drew my attention to the importance of it and I hope the information is helpful. If you’re wondering how this helps during the month of June, then I suppose the message to be aware of is, when you refuel your body with food, put just as much importance on the necessity to rehydrate your body to put it in optimum position to function during the following day. Remember, the body can survive in excess of 3 weeks without any food but in extreme heat, and rather scarily, the body may only survive around 2 days.

Thankyou for reading,

Jennifer Rath.