These 12 symptoms indicate you drink insufficient fluid |
|
If you are irritable and crave sweet food during a hot spell, consider whether you drink enough fluid.
Because, the aforementioned symptoms, which you may easily attribute to another cause, are in fact signs of dehydration, trying to warn you it's high time to reach for fluid.
What is the adequate quantity to drink is the question being asked all year long, not just in the summer, when we keep various glasses and bottles at hand.
How much is not enough, how much is too much, when and what to drink?
The answer to "what to drink" is simple – fresh water. As for how much, the quantities have not been defined yet.
Although most experts agree it's optimal to take about 2 litres of water a day (not counting food), this amount increases in the summer.
The latest estimates suggest that women should drink 2,7 litres of water a day and men as much as 3,7 litres.
You have probably found your correct dosage yourself, or noticed a warning signal if you haven't.
You know that thirst is the best known physical alarm of fluid loss. What are other signals the body uses to warn you it needs more fluid?
12 symptoms of dehydration
Thirst, the best known symptom, appears when the "crisis" has already started. But, there are other symptoms warning you of dehydration.
They are:
- headache and vertigo
- fatigue
- mood swings
- muscle cramps
- shivers
- aches in the back and articulations
- constipation
- inability to concentrate
- dry, cracked skin and prominent wrinkles
- dark urin colour
- bad breath
- craving sweets
How do you lose fluid?
The food you take covers only about a fifth of the daily needs for fluid. You must ingest the rest through drinks, preferably tap water.
You can expel fluid through urin, stool and sweat, but also by breathing.
You lose about 1,5 litres of water a day through urin,
while sweating and breathing account for another litre.
If you don't take at least 2 litres of fluid a day, the organism is chronically in a state of dehydration, which leads to severe health problems.
Check your urin colour
You chan check whether you drink enough fluid by looking at the colour of your urin.
The normal number of times to urinate in a day is about 6 to 8. If you go to the toilet less frequently, it may mean you need more fluid.
The colour of urin in case of dehydration is dark (like honey) and dense.
If the quantity of fluid is sufficient, the urin is pale yellow, almost transparent.
Still, this rule doesn't apply if you take food supplements such as multivitamins or B-complex vitamins.
Riboflavine, also known as B2, can also give the urin a bright colour. If you take this vitamine you should keep your own record of fluid intake.
Dangers of dehydration
The children, sick people and the elderly are the most seriously threatened by dehydration.
Since water is needed for proper metabolism, blood flow, temperature regulation, toxin and waste elimination, the lack of water in the organism may cause long term consequences.
Experts from around the world, dedicated to analyzing dietary habits in children, have come to worrisome conclusions.
A recent US study, conducted at the renowned Harvard University, showed that over 50 per cent of children are dehydrated. The population studied ranged from 2 to 17 years of age and boys were in a worse state than girls.
Previous studies alarmed the public by presenting the data that at least one fourth of the US children don't drink water at all, taking instead dangerous sugary sodas.
Children don't have a sufficiently developed thirst mechanism so you should frequently offer them fluid. Home-made, freshly squeezed juices and water are the best choices.
An increased and a more frequent fluid intake is an imperative for elderly people, specially those with digestive problems accompanied by vomiting and diarrhea, in order to prevent further, dangerous exhaustion of the organism.
Water requires more water
Many people are aware of the fact that they don't drink enough fluid, but they are still unable to force themselves to drink a full glass of water, since they don't feel thirsty.
The good news is that water, apart from other effects on the organism, may also provoke – thirst.
Therefore, the more you drink, the more fluid your organism will require.
The sources used in this article include:
[url=http://www.articles.mercola.com]http://www.articles.mercola.com[/url]
[url=http://www.mylilventure.com]http://www.mylilventure.com[/url]
Liked the article?
Share it with your friends!
