Meeting Our Basic Needs: Water
Water is an excellent dissolving and transporting medium which makes it ideal for the body to transport information such as hormones, proteins, nutrients, electrolytes, etc. The human body is 55-60% water!
The idea that it is going around is that you need 2-3 L of water per day; about half your weight in oz. This can vary quite a bit from day to day depending on your environment, the foods/beverages you are consuming, your health condition, and activity level. You’re also getting a small amount of water from fruits and vegetables so it’s better to drink water when you feel thirsty rather than drink until you’ve met your quota for the day.
Signs you need more water
The body’s first response to dehydration is thirst. Which serves as a signal to drink more fluids.
Dehydration can lead to dry skin and a dry, sticky feeling in the mouth
As dehydration progresses, urine may become dark yellow or amber in color. Dark urine is a sign that the body is conserving water. This causes the urine output to drop and become more concentrated.
Dehydration can lead to feelings of tiredness and weakness, as the body’s cells may not function optimally without adequate hydration.
Insufficient blood volume due to dehydration can cause a drop in blood pressure leading to dizziness and lightheadedness. This can also cause a rapid heart rate.
Dehydration can cause the eyes to appear sunken due to a loss of fluid in the eye sockets.
Dehydration may lead to muscle cramps and spasms, particularly during physical activity.
Chronic dehydration can put additional stress on the kidneys and increase the risk of kidney stones and urinary tract infections.
Dehydration can lead to constipation as the body conserves water by drawing it from the colon, resulting in harder and more difficult-to-pass stools.
The water in our bodies is not pure water. It it salt water. There is always a concoction of sodium, potassium, chloride, calcium etc. These electrolytes are necessary for many body functions but they also help us absorb water. If we are severely dehydrated or losing a lot of water through sweat it is helpful to drink water with an electrolyte mix or with a little bit of sea salt in it.
Signs you might be getting too much water
Drinking too much water dilutes the sodium in your bloodstream causing signs of an electrolyte imbalance.
Overhydration can lead to swelling and edema (fluid retention) in various parts of the body, including the hands, feet, and ankles. This is a result of excess water accumulating in the tissues.
Sodium is crucial for muscle function. If levels in the blood drop too low it can cause muscular cramps and weakness.
Overhydration can cause headaches due to the increased pressure inside the skull caused by the swelling of brain cells.
In severe cases of hyponatremia, the body may attempt to compensate for the low sodium levels by increasing fluid in the lungs, which can result in difficulty breathing.
Low sodium levels can also lead to neurological problems including confusion, disorientation and changes in mental status.
Sever cases of hyponatremia can cause seizures.
In extremely sever cases, untreated hyponatremia can lead to coma and even be fatal if not promptly addressed.
Troubleshooting Hydration Tip!
If you are not absorbing water adequately (maybe your electrolytes are out of balance) you might continue feeling signs of dehydration even when drinking plenty of fluids! It’s important that you are supplementing or getting enough electrolytes in your diet!
