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| The Importance of Keeping Yourself Hydrated.
The human body is composed of 75 percent water and 25 percent solid matter. Our brain is 75% water and moderate hydration can cause headaches and dizziness. Many people do don’t realize how important it is to keep their body hydrated especially when they lead an active lifestyle. The body’s need for fluids increase in hot and humid conditions such as 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 our body if we are not hydrated sufficiently.
Sometimes in a colder climate or air conditioned environment, the more energy your body need to maintain your body temperature and 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.
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Role of fluid in our body
Fluids help nearly every part of the human body function efficiently. We need to understand the role of fluids in our body. |
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Our brain is 75% water, blood is 92% water, bones are 22% water and the muscles are 75% water. |
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Fluids are vital for breathing and regulate our body temperature. |
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Fluids are essential to protect and cushion vital organs. They also cushion the bone joints. |
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Besides the above, fluids carries nutrient and oxygen to all cells in the body and help the body to absorb nutrients. |
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They convert food into energy and remove waste. |
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Signs of dehydration
The effects of dehydration range from thirst and weakness to impaired kidney function, in extreme cases dehydration can lead to coma and death.
The following are signs of dehydration and is of concern for an individual.
Mild dehydration |
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Feeling thirsty |
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Suffers a headache which is a consequence of physical and/or mental stress and can result from not being hydrated enough. |
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Can experience fatigue because the heart has to work harder in order to supply the skin with oxygen and nutrients due fluid imbalance. |
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Dry mouth and throat. |
| Moderate dehydration |
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Brain fog happens 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. |
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Experience a rapid heart rate, dizziness, resulting in low blood pressure due to drop in blood volume. |
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Feeling weak and lack of energy due changes in fluid balance where the blood volume can drop which can affect our performance and daily life. |
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Highly concentrated urine but low in volume output. |
| Severe dehydration |
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Muscle spasms happen due to the build up of toxins and bacteria trapped in the lymph glands causing the kidney the inability to flush out the toxins. |
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Swollen tongue |
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Poor blood circulation due to the quantity blood is reduced |
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Increased weakness as severely dehydrated. |
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Failing kidney function because of insufficient water to flush out the toxins. |
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| Tips on getting more fluids |
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Drink a variety of fluids to prevent boredom or ‘taste bud fatigue’ with the same type of fluid all the time. |
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Leave a mug or container of fluid on your worktable and replenish your mug frequently. |
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When you stop for a break, take a drink to cool yourself. |
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Carry a drink with you wherever you go, in your car or in your bag. |
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If you are exercising or if the whether is very hot, remember to flood your body with more fluids. Isotonic drinks will be a good option to replace the lost electrolytes. |
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For proper hydration, it is recommended that you drink a variety of fluids which includes 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 leads active lifestyle . Isotonic drinks which contain carbohydrates helps replenish lost energy while sodium not only increases 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 our body temperature is regulated, waste products are removed, our joints are well cushion, our organs and tissues are protected for maintaining a healthy lifestyle.
By Mary Easaw – John, Consultant Dietitian. The writer has 23 years of experience in the field of nutrition and dietetics. The information is solely for educating the public and does not constitute an endorsement of any products. Questions regarding its content and use should be directed to a qualified dietitian. |
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