We introduced the importance of drinking sufficient quantities of water to achieve optimal performance; this week we will discuss how insufficient intake and regulation can cause symptoms.
Most of our body’s reactions take place in an aquatic environment at a regulated pH. Without sufficient water and the correct pH, the proteins and enzymes simply cannot function to their highest potential so the body cannot perform its necessary tasks and symptoms will appear.
The immediate symptoms of dehydration include dry skin, constipation, fatigue and headaches. There are many disease conditions that result from long-term dehydration since all the body’s systems are dependent on adequate water, making the consequences of dehydration endless.
There are many chemicals in the body that determine water’s usage and histamine is one of the key regulators. These chemicals direct the water to the areas in the body with the greatest need. When dehydration is chronic, histamine and other water-regulating chemicals like prostaglandins and kinins are constantly elevated, which leads to symptoms of inflammation such as allergies, asthma, indigestion, and chronic pain. Histamine et al also mediate allergic reactions. The digestive process requires ample water for adequate production of all the necessary secretions of the various organs involved. Cartilage has lots of water in its matrix and the joint space has fluid that needs to be maintained for lubrication and shock absorption. The intervertebral discs also require sufficient water to maintain their structure and one can experience a decrease in height at the end of the day when dehydrated.
Most mid-afternoon energy slumps can be attributed to dehydration and reaching for a glass of water or two in the afternoon is a much healthier alternative to coffee or soda stimulants. The immune system will also be depressed when it lacks water, so we are much more likely to catch a cold or the flu when we are weakened by dehydration. Headaches are another common symptom caused by the dilation of the blood vessels in the brain when it does not have enough water to maintain its function. Adequate circulation (i.e. volume and concentration of blood) to all body parts is one of the more simplistic yet critical functions that water plays for the delivery and removal of all nutrients and wastes to the cells. Adequate fluid levels also maintain body temperature.
Urine and sweat are the most common ways that we lose body fluid but respiration is also responsible for a significant amount of “insensible” loss, especially in dry climates, so monitor your fluid intake based on where you live and your activity level. With age, our water-regulating systems are not as efficient so it becomes more important to ensure adequate water and electrolyte balance.
Thirst is considered a warning of dangerously low levels of water and not the first indicator of a normal need for rehydration. Don’t wait for a dry mouth to tell you when to drink and top up regularly throughout the day or especially if you experience any of the symptoms mentioned in this article. Water is an essential nutrient for our bodies and should be consumed in regular amounts, however, it is not a substitute for proper medical care of your symptoms. The quality of the water consumed is also an important issue that deserves an article of its own. In the meantime, be sure that the water you consume is clean and filtered and avoid bottled water, which can leach chemicals into the water and is hard on the environment. The ideal temperature of water is room temperature in most situations; during athletic performance it is often helpful to have cooler water (not ice-cold) to help create a gradient for rapid absorption.
The importance of drinking enough water cannot be overemphasized since water regulates all the body’s functions by controlling the distribution of the body’s chemicals and their activity level.
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