Given the sweltering spells for several weeks last month, with no rain, everyday life seemed like persecution as the weather remained iron-fisted. Everybody, everywhere, talked about it and longed for the sky to open up. It appeared nothing short of a mirage, then.
Did you know our body comprises over 60 to 70 percent water, and the children are closer to 75 percent? No kidding, folks! “The human brain and heart are composed of 73 percent water, the lungs about 83 percent water, the skin 64 percent, the muscles and kidneys 79 percent, and the bones 31 percent,” wrote a celebrated biochemist, HH Mitchell, for the Journal of Biological Chemistry.
That said, are you drinking enough water? You must—all the more so, considering the weather lately, no? It is as plain as the nose on your face. Our body needs lots of water–primarily if engaged in physical work or workout regimens. If it is in short supply, you are most likely to get dehydrated; nothing to take for granted.
Since water makes up over two-thirds of the human body, you invite dehydration when your body loses substantial fluid than you take in. When the average water level in your body lessens, it upsets the balance of minerals (salts and sugar) in your metabolism and body homeostasis.
Dehydration occurs when you lose so much body fluid that your body can't function normally. It happens when engaged in some intense workout, heavy physical work, or during hot summer days—and if it is in short supply, we get dehydrated. Other reasons may include if you are sick with fever, diarrhea, or severe vomiting.
There is more. Even simple daily activities such as breathing, urinating, defecating, and sweating expend the fluid in our bodies. And if we do not replace the lost fluid, we fall prey to dehydration. In summary, dehydration occurs when the body expels more fluids and electrolytes than it produces.
As the saying goes, prevention is better than cure; you would not desire the symptoms to turn server and address it on time by drinking water, no? If not coped with on time, it can have dire consequences–even life-threatening fall-outs, at worst, even death.
As it happens, I still can’t shut out a horrifying incident from my mind, which took place some five years back. An avid cyclist, I used to participate in mountain biking races those days. The day during one race was both grueling and searing hot. No sooner than the event wound up, words flew around that a mishap had occurred—a 22- year-old young contestant had collapsed during the race.
The next thing I heard, he died on the way to the hospital. The cause of the death: severe dehydration compounded by heat stroke, a shocking incident for all the participants, and grasping the gravity by cyclists to keep themselves hydrated, hardcore or not, no matter what.
A word of advice to cyclists: if there is a race event or, for that matter, you are planning a long ride, rehydrate yourself as of a day ahead. What I have been doing for over a decade is to guzzle down a liter of ORS (electrolyte drink) a day ahead on such occasions and carry it along, too.
The question of how much water to drink has always sparked a barrage of suggestions. Some say two liters of water daily is enough, while others may recommend at least three to four—a confusing proposition, right? No need to fret about it.
Factors such as physique, environment, weather (more in warmer climes), physical activity, and metabolism resolve how much water your body needs. As a more straightforward answer, 2.5 (women) to 3.5 liters (men) of water per day keep us well hydrated as the food we ingest also contains water, which we are unaware of.
You may not believe some fruits and vegetables contain over 80 percent water covering 20 percent of our body’s water requirement, and science backs it. To name a few, they are watermelon (92 percent), cantaloupe (90 percent), grapefruit (90 percent), strawberry (90 percent), and papaya (88 percent). The water content in oranges and other citrus fruits, peaches, apples, grapes, and pineapple, too, runs from 80 to 89 percent.
Likewise, with vegetables, you are in for another eye-opener. Some of them include tomatoes (95 percent), cucumber (95 percent), lettuce (95 percent), zucchini (95 percent), cabbage (93 percent), bok choy (95 percent), bell pepper (92 percent), okra (93 percent), spinach (91 percent), cauliflower (92 percent) and broccoli (89 percent), among others. A liberal amount of the above fruits and vegetables in your dietary regimen helps cover 20 percent of your fluid requirement.
Besides, milk, fruit juice, herbal teas, and even caffeinated drinks—such as coffee and tea- help supplement our body's fluid requirement. For all that, water is your best bet—readily available, calorie-free, and inexpensive. Simple as that.
So, folks, isn’t it time you cultivated the habit of drinking water to keep dehydration at bay?
More often than not, we fail to understand that simple ailments like headache, lethargy, or constipation could be a case of mild dehydration. Especially children, older people (they often do not feel thirsty until they are already dehydrated), and, manifestly, athletes are more likely to get dehydrated. Other reasons that trigger dehydration include fluctuating blood sugar levels in diabetic patients leading to frequent urination.
Nothing to be overly alarmed about, though. Just listen to your body and watch for early symptoms like:
- Thirst
- Parched mouth
- A sudden drop in urination
- The darker color of urine
Failing to replenish the body with enough fluids can progress to:
- Muscle cramps
- Weakness and fatigue
- Loss of appetite
- Dry nose and eyes
- Dry skin
- Drowsiness/or dizziness
- Light-headed
- Confusion
- Nausea
- Rise in palpitation
- And when severe: delirium, vision problems, and loss of consciousness
Disclaimer: The views expressed in the above text are solely research-based; the author solicits reader discretion and cross-reference.
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