AOh, good old H2O — the elixir of life.I remember seeing the show Survivor man When I was young, photographer and survivor expert Les Stroud installed cameras around the world and survived forests, desserts, tundra, islands, and even rafts floating in the ocean. The first thing he always did was look for water no matter what. A famous quote for his participation in almost every episode was that he could survive for days (or even weeks) without food, but the human body couldn’t survive for quite a long time without water. Think of it as a maximum of 3 days. ..
So, yes, you’re probably not alive, but there are * many * ways your body can become dehydrated. Exhibit A: I type for hours non-stop and live only on cold brews. This is a pretty predictable way to dehydrate yourself (still I keep it on the worst days), what about the less obvious cause of dehydration? Needless to say, it’s wise to have these sneaky scenarios on your radar.
Predictable When You need to be aware of the unpredictable causes of dehydration
First. “Dehydration can be caused by several key factors, especially the intensity of exercise and training, environmental conditions, and the amount of water consumed,” said Michael, a primary care sports medicine physician at Baptist Health Orthopedic Care. Dr. Swathon said.
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Dr. Swarzon says that as soon as someone loses 2% of their body weight due to water loss or more, their performance levels drop rapidly and dehydration levels increase. Unfortunately, most people don’t really have a mechanism to assess how much weight they lose from sweat. As a rule of thumb, Dr. Swarzon remembers that whenever something leaves your body, you too are losing water. “And I mean anything,” he added.
Dehydration can occur outside of a more obvious scenario where I’m playing soccer for hours in 100 degree weather, and some of the symptoms can be difficult to find and easy to ignore. There is sex. What are the lesser-known causes of dehydration to keep an eye on this season? As we do our best for August (unintentionally punished), Dr. Swarzon will answer.
1. Being in a new environment
“Some people at high risk for heat-related illnesses, including dehydration, spend less time outdoors and are in a new environment,” says Dr. Swarzon. For example, when people living in the northeast travel to a warmer climate like South Florida. “If you’re always visiting friends and family on the boat, but you’re not, be careful. Make sure you’re wearing a hat, drinking water, and drinking water. Please. I’m wearing sunscreen, “he says.
This also applies to people who change their daily habits, such as strengthening social activities on weekends, trying out new training classes, or doing something all day in unusual sun. Amusement parks, protests, concerts, hikes, etc., where you’re surprised by the lack of access to water in the heat, is a great opportunity for dehydration to hit you like a bunch of bricks.
2. Drinking during the day
Sure, if you’ve ever had a hangover, you know that alcohol can make you very dehydrated. However, one of the sneaky causes of dehydration is daytime drinking. please think about it. Suppers and bar nights tend to be three to five times shorter than when people are planning a day’s drinking event. These contexts are usually also included in factors such as hot beaches, busy attractions, or places that may require heavy commuting.
3. Drink enough water with an unbalanced electrolyte
“If you are dehydrated and drinking water and it looks like there is no end, yet Kylene Bogden of RDN, a registered dietitian at Bare Organics and co-founder of FWD fuel, said: When you sweat, you also lose electrolytes such as sodium, potassium, and magnesium. This is why sports drinks are so popular and convenient. If you don’t like the flavors of common brands and the amount of sugar, you can also pack a tube of tablets like Nuun. “
4. Consumption of caffeine beverages
You’ve probably heard that caffeine is a dehydrated beverage. Since this is a diuretic, it will increase your pee. “This means that you need to replace the water you lose from the caffeine factor. Ideally, you should have two glasses of water for each caffeine drink you consume to compensate for the cause of the loss of caffeine. You have to, “says Dr. .Swartzon.
5. Go to the second
“Repeat, everything that comes out of your body, such as pee, sweat, vomiting, diarrhea, and even breathing, can cause water loss,” says Bogden. This is why you can get dehydrated overnight during sleep (especially if you tend to inhale and exhale through your mouth). These are all normal aspects of physical function. Therefore, it is necessary to drink water and regain electrolytes on a daily basis.
But in that regard, be aware that poop can also cause you to lose water. This is especially true if you have diarrhea. Diarrhea can cause dehydration. Whenever you feel sick, it’s wise to add extra water.
6. Spend a lot of time breathing a lot
Yes, it is. Think of winter when you can see your breath. This happens because the water vapor in your breath cools until it begins to turn into a liquid. The liquid in question is, of course, mostly water. “This steam is always running away from your body. When you’re in the cold, you can just see it,” says Bogden. “This is another reason why heart-stimulating physical activity, such as running, weightlifting, and sports, is a major cause of dehydration.”
7. It’s not hot outside so forget to rehydrate
Many people, whether exercising or not, tend to forget to hydrate well when it’s cold outside. Remember: you don’t have to do aerobic exercise in the hot heat to fill that water bottle! “It makes sense to think that you’re not consuming water in the cold, but you’re definitely, and you should definitely still be hydrating,” Bogden said. increase. “The presence of physical activity can lead to dehydration in any weather, not just in the heat.”
8. Consistently overeating
“Food can completely hydrate us — hello soups, smoothies, oatmeal — and in some circumstances inadequate calorie intake over weeks or days can definitely lead to dehydration.” Says Bogden. “It’s definitely important that your body eats as much as you need, because it helps you regularly recognize cues of hunger and thirst. Sometimes when you overeat and drink, your body Hunger, thirst, and dehydration cues are difficult to identify or present as unpleasant symptoms such as stomach pain, gastrointestinal problems, confusion, and irritation. “
TL; DR?Listen to what your body is telling you — and hydrate when in doubt When Eat a hearty snack.
How can the causes of these dehydrations be counteracted?
“If you’re a beginner, especially if you’re active or your sweater is heavy, try to get electrolytes in addition to water,” says Bogden. Electrolytes are important for muscle, brain and heart function. Serious electrolyte imbalances can be life-threatening if unaddressed. “Also, try to eat a balanced diet on a regular basis every day. If you don’t like the taste of water, squeeze lemon or lime into the water to flavor it.”
Dr. Swathon also emphasizes that dehydration can quickly endanger your health, so get out in the heat, eat well, and fit your body size. It is important to drink daily recommended water and practice healthy habits around listening to your body early. To prevent dehydration, it is also important to plan ahead and rehydrate a few days before a larger event or outside effort.
