Keeping yourself hydrated BY MARY EASAW-JOHN

obmar · Site Admin Joined: 14 Apr 2006 Posts: 5697

THE human body is composed of 75% water and 25% solid matter. Our brain is 75% water and inadequate hydration can cause headaches and dizziness.

Many people do not realise how important it is to keep the body hydrated, especially when they lead an active lifestyle. The body旧 need for fluids increases in hot and humid conditions (such as in Malaysia) as the body perspires more, increasing water loss.

A simple example will be your plants in the garden. You water the plants and nurture them with good manure. If you do not water for a week, your plants will wither away. That is exactly what will happen to the body if we are not hydrated sufficiently.

Sometimes in a colder climate or air-conditioned environment, the more energy your body needs to maintain your body temperature, the more water your body needs. It is crucial to drink fluids such as water, juices, isotonic drinks, milk and eat fruits and vegetables adequately.

Role of fluids in the body

Fluids help nearly every part of the human body function efficiently. We need to understand the role of fluids in the body.

Our brain is 75% water; blood is 92% water; bones are 22% water; and muscles are 75% water.

Fluids are vital for breathing and regulate body temperature.

Fluids are essential to protect and cushion vital organs. They also cushion the bone joints.
Besides the above, fluids carry nutrient and oxygen to all cells in the body and help the body to absorb nutrients. They convert food into energy and remove waste.

Signs of dehydration

The effects of dehydration range from thirst and weakness to impaired kidney function, and in extreme cases, dehydration can lead to coma and death.

The following are signs of dehydration and is of concern to an individual.

Mild dehydration

Feeling thirsty

Suffers a headache which is a consequence of physical and/or mental stress and can result from not being hydrated enough.

Can experience fatigue because the heart has to work harder in order to supply the skin with oxygen and nutrients due to fluid imbalance.

Dry mouth and throat.

Moderate dehydration

Brain fog occurs due to lack of fluid in the system, which can be detrimental to decision making as the brain suffers from poor hydration, resulting in poor short term memory with severe headaches

Experience a rapid heart rate and dizziness as a result of low blood pressure due to drop in blood volume

Feeling weak and lack of energy due to changes in fluid balance where the blood volume can drop, which can affect performance and daily life

Highly concentrated urine but low in volume output

Severe dehydration

Muscle spasms occur due to the build-up of toxins and bacteria trapped in the lymph glands, causing the kidney to sluggishly flush out the toxins

Swollen tongue

Poor blood circulation

Increased weakness

Failing kidney function because of insufficient water to flush out the toxins

For proper hydration, it is recommended that you drink a variety of fluids which include water, milk, isotonic drinks, fruit juices, soups, fruit cordials, fruits and vegetables within the recommendations of fluid allowance.

Isotonic drinks do have a role in hydration, especially for those who lead an active lifestyle.

Isotonic drinks which contain carbohydrates help replenish lost energy while sodium not only increases the palatability of the fluid but increases the thirst sensation and helps correct salt loss from prolonged perspiration.

Potassium, chloride and magnesium not only replace electrolytes lost in sweat, but aids in retention of consumed fluids and promotes rehydration.

Take home message

The goal is to stay adequately hydrated so that the body temperature is regulated, waste products are removed, joints are well cushioned, and organs and tissues are protected for maintaining a healthy lifestyle.
" Having a massage once or twice weekly will energise you in every way possible!!~~~'