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6 Surprising Causes of Dehydration

6 Surprising Causes of Dehydration
Posted in: Lifestyle

6 Surprising Causes of Dehydration

It is a known fact that humans cannot survive for more than a few days without sufficient water consumption (see link here). Dehydration is the loss of water and salts that the body requires to function normally. According to the Medical Dictionary, mild dehydration is losing 5% or less of body fluid. Losing 5-10% is considered moderate dehydration. Severe dehydration is losing 10-15% of body fluids and is a serious, potentially fatal condition that requires immediate medical attention. A lack of fluid in the body can cause blood clots, seizures, and other complications. In this post we will outline 6 surprising causes of dehydration. Symptoms of mild dehydration include thirst, headaches, weakness, dizziness and fatigue, and a general feeling of being tired and lethargic. Symptoms of moderate dehydration may include dry mouth, little or no urine, sluggishness, a rapid heartbeat and lack of skin elasticity (Shirreffs, 2003). While there are scenarios that are more likely to dehydrate us, such as hot temperatures, exercising and not drinking enough in general, we may not be as familiar with other triggers. We've fleshed out some less common causes of dehydration that you should be aware of.

Alcohol

A refreshing cocktail can be the perfect complement to relaxing and cooling down in the summertime. But be aware that when consumed in excess, your sangria or margarita can speed up dehydration. How this works is that alcohol consumption inhibits an antidiuretic hormone, which would normally tell your body to absorb the fluid you are consuming. Instead, it encourages more frequent bathroom visits and hence, more loss of fluid. Because alcohol impairs your ability to detect early signs of dehydration, including thirst and fatigue, drinking past yourself into a state of dehydration is not hard.

Chronic diseases

Various illnesses that have symptoms which include diarrhoea, speed up the loss of fluid and hence, foster dehydration (see here). These include diabetes, cystic fibrosis, irritable bowel syndrome and Chrohn's disease. In a person with diabetes, blood glucose levels will be higher than the average person and will lead to increased urination (see study on diabetes here).

Prescription medication

Some prescription drugs have a diuretic effect, and thus can cause or accelerate dehydration. Medication prescribed to treat blood pressure and heart disease often have this effect. Check the list of side effects on your prescription. Diarrhoea or vomiting are potential side effects that foster dehydration. It is recommended that you increase your fluid intake if this applies to you. You can read more about diuretics here.

Pregnancy

Ladies, you may have experienced morning sickness during pregnancy, which is a common cause of dehydration. In fact, research shows 80% of women experience nausea and vomiting during pregnancy. Episodes of vomiting and nausea can speed up fluid loss. Feeling bloated is a sign that your body is retaining water with the aim to offset dehydration. During pregnancy, you see an overall increase of blood volume and cardiac output, which may in turn demand greater fluid intake.

Age

As you get older, your body's ability to detect thirst and conserve water reduces, meaning it's more difficult to tell when your fluids are low and the risk of becoming dehydrated increases. The volume of fluid in our body decreases as we age, particularly after age 65 (see research here). Seniors that only drink when they are thirsty are probably only getting 90% of the fluid intake they require. If you have acquired the habit of only responding to the sensation of thirst and drinking, you increase your risk of becoming dehydrated. Seniors that move to warmer or drier climates than what they are used to are also at a greater risk of not drinking enough fluids, unless they acquire the habit of drinking even when they're not thirsty. If you often forget to drink water during the day, try keeping a glass of water by you at all times and keep track of how many glasses you consume (see study here).

High Altitude

Traveling to high altitudes places greater stress on the body. It will have you perspiring more, urinating more, and will make your breathing more rapid in an effort to acclimatise to the lack of oxygen. The Altitude Research Centre recommends you drink more fluid to reduce the effects of dehydration at high altitude. If you reside at sea level and are on vacation in the mountains, you should increase your fluid intake to stay hydrated and minimise the effects of dehydration.

How much water is enough?

When it comes to total water intake, which includes water gained from foods and other beverages like tea and milk, the Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups). This is a general rule. You will lose more fluid when exercising. What is considered sufficient fluid intake for individuals that are exercising has been debated over the years. Some guidelines suggest that athletes drink when thirsty but this is when exercising in moderate climates and it has led to dehydration in hot and humid environments. If we're not in tune with our bodies, we may fail to recognise that we're thirsty. Don't rely solely on thirst. When exercising, also be aware of your sweat rate, as it will give you an indication of fluid loss (Lopez, 2015). To learn more about sources of hydration, read our post Is Cactus Water the new Coconut Water? In addition see Top Hydrating Fruits & Vegetables

5 years ago