The Importance of Water

To help understand the effects of dehydration, let’s explore the Bible. In the Book of Genesis, the first chapter reads, “In the beginning God created the heavens and the earth. The earth was without form, and void; and darkness was on the face of the deep. And the Spirit of God was hovering over the face of the waters.” Before there was an earth, there was water. The water was without form and void because the introduction of light and its electromagnetic properties had not yet appeared. Furthermore, the forces of electromagnetic energy allowed that formless water to become the spherical shape it is today. As a result, every living thing that moves depends on water for sustenance.

The Only Matter That Exists In Three States

Our bodies consist mainly of water contributing to 50-80% of our total body weight. Additionally, 70% of the earth’s surface is water. Pidwirny (2006) states, “Water molecules are the only substance on earth that exists in all three physical states of matter: solid, liquid, and gas” (¶ 12). “Water is a universal solvent” (¶ 10). Could this have something to do with why water is essential to our health?

A Heat Regulator

Specific heat is the energy required to change the temperature of a substance. Yet our bodies contain so much water that they can regulate our body temperature through perspiration. In fact, according to Pidwirny (2006), “Water has a high specific heat.”

A Solvent

When acting as a solvent, water flushes body wastes and toxins from our systems through our kidneys to create urine and lessen the risk of stones in the urinary tract (Are you drinking enough water, 2001). Water also provides the transportation of nutrients so that glucose, amino acids, and minerals become dissolved and consequently sent through the bloodstream to the cells that need them (Axia, 2009).

Enables Bodily Functions

Many bodily functions could not take place without water. For example, one could not swallow without saliva or blink effortlessly without tears. Water acts as a lubricant for joints and eyes. It also keeps one’s blood in a fluid state where it will flow through the veins and arteries more efficiently with help from the heart. Accordingly, water also helps to help maintain the proper level of acidity in the body.

The Functions of Water in the Body

The water in the body has many functions, some of which are obvious and some not so obvious. Besides being the best thing to drink on a hot summer day to cool off with, it serves other purposes. For example, a pregnant woman’s amniotic sac is full of amniotic fluid comprised mainly of water, which protects the fetus from injury as the pregnancy reaches term (Axia, 2009). For the most part, this need for water is evident because when a pregnant mother’s water breaks, we know that the baby will be coming soon.

Promotes Chemical Metabolism

However, a not-so-obvious way water functions in the life-sustaining chemical metabolism activity occurs in our bodies daily. In addition, water aids in the digestion of food, and the amounts of water in our blood carry oxygen and nutrients to our cells. Furthermore, the water present in our lymphatic system constantly fights against diseases that attack the body.

Common Dehydration Occurrences

Dehydration can occur in individuals regardless of their activity level, with infants and the elderly having the most significant risk. Infants are susceptible to heat and its effects because they lose much more water daily than adults. On the other hand, the elderly may not drink enough water because as they age, along with the decline of other physical attributes, goes the sensation of thirst. Finally, if one has incontinence problems due to age-related symptoms, one may purposely drink less to avoid embarrassment (Are you drinking enough water, 2001).

Outward Symptoms

Dehydration happens in stages or degrees and can be life-threatening if not resolved. For example, one of the early signs of dehydration is urine color. In Are you drinking enough water (2001), the author states, “It will be yellow first thing in the morning, but should become paler by mid-morning. If it doesn’t, you’re not drinking enough” (p. 2).

2% Drop in Body Weight From Water Loss

Basing dehydration on a 200-pound individual, a 2% drop in body weight due to water loss can bring on early signs of dehydration. Accordingly, this drop would be the equivalent of 4 pounds of water or less than 2 liters. Symptoms may appear, such as thirst, heat intolerance, light-headedness, fatigue, weakness, vague discomfort and loss of appetite, and possibly a burning sensation in the stomach (Johnson, 2007 and Are you drinking enough water, 2001).

4% Drop in Body Weight From Water Loss

A 4% drop in body weight or the loss of roughly a gallon could mean reduced physical performance, reduction in urine output, dry mouth and eyes, impatience, flushed skin, confusion, and apathy. Moreover, as dehydration progresses further, such symptoms appear as: Difficulty thinking, headache, irritability, sleepiness, difficulty keeping body temperature under control and increased respiratory rate, difficulty swallowing, clumsiness, shriveled skin, sunken eyes and dim vision, painful urination, numb skin, muscle spasms and delirium, dizziness, spastic muscles, loss of balance, exhaustion and collapse (Johnson, 2007 and Are you drinking enough water, 2001). According to Johnson (2007), at a 7% drop in body weight due to fluid loss, “Heat stroke is a distinct possibility, and death is not far behind.”

Heat, Stress and Exercise Effects

Studies performed on eight healthy men not acclimated to the heat and submitted to variations in body hydration up to a weight loss of 2.8% introduced some intriguing results—the dehydration conditions, when in effect, impaired the subjects’ cognitive abilities. Furthermore, dehydration also impaired long-term memory  (Cian, Koulmann, Barraud, Raphel & Jimenez, 2000). Consequently, the study shows that healthy men subjected to heat, stress, and exercise-induced dehydration resulted in a 2% body weight loss deteriorated to a point worth mentioning.

Water Loss From Alcohol

The ingestion of alcohol always demands the body’s water reserves. Case in point, the ratio of water lost in urine per mL of pure alcohol consumed is about 10 mL of water to each mL of alcohol or 10:1. Accordingly, a 125 mL glass of red wine containing 12.5% alcohol will cause a loss of about 150 mL of water resulting in a net water loss. Although beer drinkers will be glad to hear that drinking beer containing 5% alcohol, as most full-strength beers possess, will cause one to lose about half the water. Still, the water contained in the beer will contribute to that person’s overall water intake (Are you drinking enough water, 2001). However, be cautioned. The water intake does nothing to prevent the possibility of alcoholism.

Caffeine Water Loss

Caffeine is a mild diuretic, and if consumed in everyday strengths as in coffee and caffeinated tea, it should prove to have a minimal effect on fluid loss. Graciously, the tolerance of a habitual coffee drinker even lessens the mild diuretic effect over time. Furthermore, studies of the impact of caffeine on the body have led to the conclusion that small doses of caffeine act no more as a diuretic than consuming water. Finally, there is no difference in electrolyte loss and no increased urine output after caffeine intake (O’connor, 2008).

Preventing Dehydration and Solving the Electrolyte Mystery

Whether an athlete or a couch potato, an active or a sedentary lifestyle can lead to dehydration. So a loss in water can occur from the effects of alcohol, exercise, heat, and natural bodily functions.

Dehydration During The Civil War

A known fact is that more soldiers died during the American Civil War from dysentery than from gunshot wounds. Yet among the Union troops were approximately 360,000 deaths and about 200,000 out of the Confederate Army. Ellis (2002) says, “Out of these 560,000 deaths, there were two from disease for every one in battle” (¶1). “Chronic diarrhoea was almost universal and caused more deaths than any other disease” (¶ 8).

Most of the brave soldiers of the Civil War died from dehydration for lack of a decent diet. Unwittingly, their typical diet consisted of hard-tack biscuits and black coffee. In addition, one physician noted that “no Confederate soldier had a fully formed stool during the entire course of the war” (Ellis, 2002). In conclusion, as we can see from the events in the Civil War, a proper diet is particularly essential during times of war. Diarrhea can result in severe fluid loss and, if untreated, can lead to death.

Prevention of Dehydration

To prevent dehydration, one must consume water regardless of the body’s innate signal of thirst. Because even when inactive, through the skin, the body’s largest organ, increased respiration occurs if exposed to heat or air conditioning for long periods. Also, when pregnant or breastfeeding, it is wise to drink water when exposed to high temperatures and when diarrhea, vomiting, or fever occurs (Are you drinking enough water, 2001). One may not feel the need to drink a glass of water in cool weather; however, because of this, dehydration is more insidious, catching one off guard. As a result, consuming less water in cool weather can become dehydrated, as respiration is continuous and the loss of fluids (Johnson, 2007).

The Importance Of Electrolyte Balance

In the preceding paragraphs, I mentioned some of the effects of dehydration beyond a 2% drop in body weight. Additionally, those symptoms were: numb skin, muscle spasms, delirium, dizziness, spastic muscles, loss of balance, exhaustion, and collapse. In conclusion, the loss of electrolytes is attributable to these symptoms.

The Critical Roles of Sodium and Potassium

Nerve impulses speed through the body via sodium and potassium ions, positively and negatively charged, across the membranes of a nerve cell (Axia, 2009). So when sodium and potassium are in balance, nerve impulses travel naturally. However, the symptoms described above can occur when these electrolytes are out of balance.

I maintain my electrolyte balance by consuming Pink Himalayan Crystal Salt, which contains 84 minerals and trace elements in addition to its many other beneficial properties. However, at $29.50, a kilo it is expensive just for salt, but the health benefits derived from this great salt far outweigh its cost.

Resources

Are you drinking enough water? With the heat of summer ahead of us, make sure you don’t suffer the effects of dehydration. (October 2001) p. 17(3) Choice (Chippendale, Australia). Retrieved June 12, 2009, from General OneFile via Gale.

Axia College of University of Phoenix. (2009). Water and minerals. Retrieved June 8, 2009, from Axia College, Week Five reading, aXcess, SCI241-Nutrition course Website.

Cian, C., Koulmann, N., Barraud, P., Raphel, C., Jimenez, C., & Melin, B. (2000). Influences of variations in body hydration on cognitive function: Effect of hyperhydration, heat stress, and exercise-induced dehydration. Journal of Psychophysiology, 14(1), 29-36. Retrieved June 12, 2009, from EBSCOhost database.

Ellis, H. (July 2002). Civil War Medicine: Challenges and Triumphs. British Medical Journal, 325, 7356. p.170(1). Retrieved June 14, 2009, from General OneFile via Gale.

Johnson, R. (June 2007). Drink Up! (SURVIVAL) (Effects of dehydration on the body). Outdoor life, 214(6), p.34. Retrieved June 12, 2009, from General OneFile via Gale.

O’connor, A. (2008). The Claim: Caffeine Causes Dehydration. The New York Times. Retrieved June 13, 2009, from http://www.nytimes.com/2008/03/04/health/nutrition/04real.html?_r=1

Pidwirny, M. (2006). Physical properties of water. Fundamentals of physical geography, 2nd Edition. Retrieved June 13, 2009, from http://www.physicalgeography.net/fundamentals/8a.html