I have not had any soda today. This is a huge step for me. I literally only drank Diet Mtn Dew. Close to a 12 pack a day because that is the only fluid I was taking in. I was thirsty all the time and was never quenched so I just kept drinking more. NO MORE. I haven't even had a caffeine withdrawal headache because I cut it out slowly. I am very proud of this step in my process. Now I would drink sweet tea if we went out to eat or something. I am in the south you know lol. I also have made some sweet tea at home with Splenda and drink that with supper. Hard to believe that I have lost 3 pounds. It is really hard to believe how much water I am drinking. I hate tap water. But i am not going to spend a ton of money on bottled water. SO I fill up my sports bottle and let it get really cold before I drink it. I am feeling so much better physically. Not from losing 3 pounds but from moving more and drinking water. I didn't realize how dehydrated I probably was. That is the one thing that so many people don't think about so I am going to post some information of dehydration and the effects it can have on your body. I think this is super important.
What is dehydration?
The majority of the body is made up of water, with up to 75% of the body's weight due to H2O. Most of the water is found within the cells of the body (intracellular space). The rest is found in what is referred to as the extracellular space, which consists of the blood vessels (intravascular space) and the spaces between cells (interstitial space).
Total body water = intracellular space + intravascular space + interstitial space
Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in. The body is very dynamic and always changing. This is especially true with water in the body. We lose water routinely when:
- we breathe and humidified air leaves the body;
- we sweat to cool the body; and
- we urinate or have a bowel movement to rid the body of waste products.
In a normal day, a person has to drink a significant amount of water to replace this routine loss.
If intravascular (within the blood vessels) water is lost, the body can compensate somewhat by shifting water from cells into the blood vessels, but this is a very short-term solution. Signs and symptoms of dehydration will occur quickly if the water is not replenished.
The body is able to monitor the amount of fluid it needs to function. The thirst mechanism signals the body to drink water when the body is dry. As well, hormones like anti-diuretic hormone (ADH) work with the kidney to limit the amount of water lost in the urine when the body needs to conserve water.
What causes dehydration?
Dehydration occurs because there is too much water lost, not enough water taken in, or most often a combination of the two.
- Diarrhea: Diarrhea is the most common reason a person loses excess water. A significant amount of water can be lost with each bowel movement. Worldwide, more than four million children die each year because of dehydration from diarrhea.
- Vomiting: Vomiting can also be a cause of fluid loss and it is difficult for a person to replace water by drinking it if they are unable to tolerate liquids.
- Sweat: The body can lose significant amounts of water when it tries to cool itself by sweating. Whether the body is hot because of the environment (for example, working in a warm environment), intense exercising in a hot environment, or because a fever is present due to an infection; the body uses a significant amount of water in the form of sweat to cool itself. Depending upon weather conditions, a brisk walk will generate up to 16 ounces of sweat (a pound of water).
- Diabetes: In people with diabetes, elevated blood sugar levels cause sugar to spill into the urine and water then follows, which can cause significant dehydration. For this reason, frequent urination and excessive thirst are among the symptoms of diabetes.
- Burns: Burn victims become dehydrated because water seeps into the damaged skin. Other inflammatory diseases of the skin are also associated with fluid loss.
- Inability to drink fluids: The inability to drink adequately is the other potential cause of dehydration. Whether it is the lack of availability of water or the lack of strength to drink adequate amounts, this, coupled with routine or extraordinary water losses can compound the degree of dehydration.
What are the signs and symptoms of dehydration?
The body's initial responses to dehydration are thirst to increase water intake along with decreased urine output to try to conserve water. The urine will become concentrated and more yellow in color.
As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration:
- dry mouth,
- the eyes stop making tears,
- sweating may stop,
- muscle cramps,
- nausea and vomiting,
- heart palpitations, and
- lightheadedness (especially when standing).
The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body has to increase the heart rate, which causes blood vessels to constrict to maintain blood pressure. This coping mechanism begins to fail as the level of dehydration increases.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma and organ failure will occur if the dehydration remains untreated.
Can dehydration be prevented?
- Environment: Dehydration due to the weather is a preventable condition. If possible, activities should not be scheduled in the heat of the day. If they are, adequate fluids should be available and people should be monitored to make certain they are safe.
Those working in hot environments need to take care to rehydrate often.
- Exercise: People exercising in a hot environment need to drink adequate amounts of water.
- Age: The young and elderly are most at risk. During heat waves, attempts should be made to check on the elderly in their homes. During the Chicago heat wave of 1995, more than 600 people died in their homes from heat exposure.
- Heat related conditions: Know the signs and symptoms of heat cramps, heat rash, heat exhaustion, and heat stroke. Preventing dehydration is one step to avoid these conditions.
Dehydration at A Glance
- The body needs water to function.
- Dehydration occurs when water intake is less than water loss.
- Symptoms range from mild to life-threatening.
- Prevention is the important first step in treating dehydration.
- The young and the elderly are especially susceptible to dehydration.
