Our bodies are about two-thirds water, and we typically lose some of that water each day through sweat, tears and exercise. Lost water is easily replaced by drinking more water and eating foods with high water content, such as squash, celery and watermelon. But if you forget to incorporate enough water into your daily diet, you can become dehydrated.
Dehydration occurs when you lose more fluid than you have taken in. Small changes in your body’s water level often go unnoticed and do not cause problems, but losing larger amounts can cause you to feel sick. Severe dehydration can lead to kidney failure, seizures and brain swelling. Older adults tend to become dehydrated more often than their younger counterparts due to a variety of reasons such as medications, decreased mobility and less efficient kidneys.
Deborah Kurzrock, R.D., a registered dietitian who works in Radiation Oncology at Mills-Peninsula’s Dorothy E. Schneider Cancer Center in San Mateo, says it’s important to stay hydrated and drink a variety of fluids.
“If you’re thirsty, that’s a signal that you’re not drinking enough. It’s important to keep on top of your fluid intake throughout the day,” Kurzrock says.
What Causes Dehydration?
Dehydration is often caused by gastrointestinal illness, such as vomiting and diarrhea. These illnesses can cause you to lose a lot of liquid very quickly, and make it difficult for your body to retain any liquids you take in.
Dieting can drain water reserves as well. Beware of diet plans or supplements that include laxatives or diuretics. These types of medications cause you to lose excess fluids through your stool or urine. In other words, you are losing "water weight" instead of fat. The results are quick, but they won’t last. This type of weight loss will be gained back quickly and can negatively impact your health through dehydration and depriving your body of essential nutrients.
Kurzrock says participating in strenuous exercise, especially in the heat, can lead to dehydration if you don’t consciously replace the fluids you lose.
“It’s important if you’re playing sports regularly and exercising to be aware of your fluid needs and make sure to replace any fluids lost from sweating,” Kurzrock says. “You’re likely not going to be able to perform as well if you’re dehydrated.”
Signs of Dehydration
Infrequent urination
Urine that is a very dark color
Chapped lips
Dry mouth
Dizziness
Weakness
Lethargy
Thirst
Confusion
Muscle fatigue
Treating Dehydration
Mild dehydration can be treated by drinking fluids such as water or a sports drink. If you've been vomiting, try sucking ice chips or having a popsicle after you have stopped vomiting.
More severe dehydration may require intravenous fluids at the hospital. Generally speaking, you should head to the hospital if you are feeling confused, dizzy, light-headed or lethargic.
Preventing Dehydration
The easiest way to prevent dehydration is to drink fluids steadily throughout the day. Water is generally the best choice, as it's not sugary or caffeinated. But milk, juice, coffee, tea and the water in fruits and vegetables can help keep you hydrated.
Kurzrock says another way to prevent dehydration is to look at your urine.
“Your goal is to have your urine be clear. If your urine is dark yellow, that’s definitely a sign that you need more fluids,” she says.
Drinking enough water each day can be challenging for some people, especially for older adults and chemotherapy patients. To make it easier, Kurzrock suggests these ideas:
While watching television or listening to the radio, enjoy fluids during each commercial break.
There are various water apps you can download to your phone that will remind you to drink water at certain intervals throughout the day. You could also use a standard kitchen timer.
Sip on broth, which will also help replenish your electrolytes.
Flavor your water using sliced up cucumbers and lemons.
Measure out your entire water for the day into a pitcher or jug. Place it on your desk or on your kitchen counter where you will see it. Each time you drink from it, you’ll be able to see the water level decrease.
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