Dehydration

Introduction

Water affects nearly all body systems as well as all dimensions of health. Physical health is highly dependant on provision of water and other minerals in adequate amounts. Water as described by Ross, Turner & Insel (2009) is the simplest nutrient chemically and also one of the most important. One is able to survive for a long time without some essential nutrients in the body or even go without food for a couple of days, but is not able to survive without water. This is because many roles in the body are associated with many functions in the body. These roles include transport of wastes and nutrients, control of body temperature and joints lubrication. The body is made up of approximately 60% water and so the constant intake of water is recommended for all to maintain adequate hydration levels. Water is not only found in beverages, but also in other foods including fruits and vegetables. Though the body makes water through chemical reactions, additional intake is required for the necessary functions to be met.

Functions of Water in the Body

As explored by Ross et al (2009) and Nix (2005), water provides a solvent in which chemical reactions take place in the body. These reactions are termed as hydrolytic because their activity requires water. Hydrolytic reactions in the body are essential for metabolic processes to take place including those involved with tissue building and energy production. Water is found in blood and other secretions in the body. For this reason, it circulates in the body transporting oxygen as well as other necessary nutrients. Metabolism is essential to ensure cell survival. Oxygen and other elements required for metabolic processes are transported through water. By-products and excretions are also transported from the cell to the various organs in the body responsible for their excretion to avoid toxicity.

Water is essential for the regulation of body temperature. As the temperature increases in the surrounding, water is excreted from the body though the skin in form of sweat so as to maintain body temperature. It is however vital to note that water loss should be supplement by water intake in prevention of dehydration. Spaces within tissues are filled with water to give the body a form and structure. Apart from blood, muscles are tissues that contain the highest percentage of water. The other function that is played by water in muscles is the provision of lubrication for ease in locomotion (Nix, 2005).

Effects of Dehydration

Dehydration is a major cause of death worldwide particularly in infants as well as the weak elderly (Ross et al, 2009). In infants, dehydration is caused by gastrointestinal infections that cause excessive vomiting and diarrhoea. These symptoms when prolonged lead to severe water loss from the body. If untreated, this water loss that is equivalent to 20% weight loss can lead to a coma and ultimately death. Dehydration also causes the extensive damage of the skin compromising its activity of protecting the body from loss of water.

Dehydration as discussed by Ross et al (2009) reduces physical and mental activities of an individual. Dark urine, dry mouth, Fatigue and headache are the early signs of dehydration. The darkening of urine to a dark colour is attributed by the body’s attempt to conserve water by reabsorption in the kidney.

Effects of Electrolytes

Electrolytes are chemicals that become ion in when in solution. Potassium, sodium and chloride are the main electrolytes that control water balance in he body. Their regulation is essential for the normal functioning of the body. Sodium ion is the major cation in extracellular fluid which is excreted in urine when in excess. While potassium is the main cation found in intracellular fluid. Sodium standardizes the quantity of water in the body. A high increase of sodium in comparison to water can be due to extreme water loss through diarrhoea and vomiting, little or no water intake and due to a kidney disease. Alternatively, a decrease of sodium occurs when there is a high ratio of water in relation to water. Contrary to sodium, potassium decrease is caused by excessive loss of water through vomiting, diarrhoea and sweating. Chloride ions are the major negative involved in water and acid balance in the body (Nix, 2005).

Effects of Caffeine and Alcohol

As discussed by Kovacs in the article “Dehydration – A major cause of decreased human sports performance!” caffeinated drinks as well as alcohol in increase water loss from the body through urine. These drinks should most especially be avoided if one is in hot climate or during exercise. This is because in addition to water loss through urine after taking alcohol and caffeinated drinks, high temperature and exercise also lead to loss of water through sweat. Although most people have a tendency of taking caffeinated drinks before exercise for energy than they tend to take alcohol, one should note that overnight drinking can lead to excessive dehydration during a morning work out. Therefore, high levels of water intake should be observed after taking caffeinated drinks and alcohol.

Preventing Dehydration

The best and most simple way to avoid dehydration as explored in the article “Dehydration – A major cause of decreased human sports performance!” is the constant intake of fluids. Water is sufficient to replace all the fluids lost during exercise, increase in temperature and in the event of gastrointestinal infections that cause diarrhoea and vomiting. However, water alone is not able to replace other minerals that are lost during dehydration. When one is involved in strenuous exercises it is advisable to take other fluids containing sodium, potassium and chlorides.

When taking alcohol or caffeinated drinks, one should ensure that they take lots of fluids to replace water that is lost through urine. In case of water loss as a result of gastrointestinal infections, one is required to increase the intake of water. The simplest way to deal with loss of water and electrolytes in this case is to take a mixture of water and pure salt or sugar to replenish their loss (Ross et al, 2009).

References

Kovacs, M. “Dehydration – A major cause of decreased human sports performance!” Sports Nutrition. 2000.

Nix, S. (2005). Williams’ Basic Nutrition and Diet Therapy. St. Louis: Elsevier Mosby. Print.

Ross, D., Turner, E. & Insel, P. (2009). Discovering Nutrition. Canada: Jones & Bartlett. Print.