Are You At Risk Of Dehydration?
Feb 26, 2023
One of my lovely clients of more than 15 years was recently experiencing headaches towards the end of her twice-weekly virtual Pilates sessions. With excellent body awareness from her years of Pilates training, she already had an idea of what might be causing the headaches when she first discussed this with me. She suspected dehydration. Turns out, she was spot on. The dehydration was actually beginning the day before each Pilates session as she worked for 8-10 hours in a mentally demanding job on her feet all day. She always started off with good intentions to drink water but as her day became progressively busier she totally forgot. It's summer here in Sydney and the days have been hot with high humidity. Following her long, dry workday my client would then rise early the next morning for a lemgthy walk. Next, was Pilates and by the end of the session her headache had set in. We came up with a plan. She set an alarm on her phone to remind herself to drink water throughout her workday and made a conscious effort to do this. She continued hydrating with water that evening after work and again during her walk the next morning. Her water bottle was a new addition to her Pilates session and she drank water twice during her session. What do you think happened? Goodbye headaches and an important lesson learned. So what would have happened long term if she hadn't of realised she was dehydrated?
What Is Dehydration?
Dehydration is a condition that occurs when there is a lack of adequate water in the body. It can be caused by a variety of factors, including not drinking enough fluids, sweating excessively, vomiting, diarrhea, or certain medical conditions. When the body is dehydrated, it does not have enough water to carry out its normal functions. This can lead to symptoms such as thirst, dry mouth, fatigue, dizziness, confusion and headaches. In severe cases, dehydration can be life-threatening and may require medical attention. To prevent dehydration, it is important to drink plenty of fluids, especially in hot weather or when engaging in physical activity. The amount of water a person needs varies depending on factors such as age, weight and activity level, but a general rule of thumb is to drink at least 8 cups (64 ounces) of water per day.
Who Is At Risk Of Dehydration?
Anyone can become dehydrated if they do not consume enough fluids or lose fluids too quickly, but there are certain groups of people who may be at higher risk of dehydration. These include:
1. Infants and young children: Children have a higher risk of dehydration than adults because their bodies are not as efficient at regulating fluids. Infants and young children are also more likely to experience diarrhea and vomiting, which can lead to dehydration.
2. Older adults: As people age, their bodies become less efficient at conserving water. Additionally, older adults may be less likely to feel thirsty or may have medical conditions that affect their ability to stay hydrated.
3. Athletes: Athletes, especially those who engage in endurance sports such as marathons or triathlons, are at risk of dehydration due to the amount of fluid they lose through sweating.
4. People with certain medical conditions: Certain medical conditions such as diabetes, kidney disease, and cystic fibrosis can increase the risk of dehydration.
5. People who live in hot climates: People who live in hot climates or who spend a lot of time in the sun are at increased risk of dehydration due to the amount of fluid lost through sweating.
6. People who take certain medications: Certain medications, such as diuretics and laxatives, can increase the risk of dehydration.
It is important for individuals in these high-risk groups to take extra care to stay hydrated by drinking enough fluids and avoiding excessive fluid loss.
1. Infants and young children: Children have a higher risk of dehydration than adults because their bodies are not as efficient at regulating fluids. Infants and young children are also more likely to experience diarrhea and vomiting, which can lead to dehydration.
2. Older adults: As people age, their bodies become less efficient at conserving water. Additionally, older adults may be less likely to feel thirsty or may have medical conditions that affect their ability to stay hydrated.
3. Athletes: Athletes, especially those who engage in endurance sports such as marathons or triathlons, are at risk of dehydration due to the amount of fluid they lose through sweating.
4. People with certain medical conditions: Certain medical conditions such as diabetes, kidney disease, and cystic fibrosis can increase the risk of dehydration.
5. People who live in hot climates: People who live in hot climates or who spend a lot of time in the sun are at increased risk of dehydration due to the amount of fluid lost through sweating.
6. People who take certain medications: Certain medications, such as diuretics and laxatives, can increase the risk of dehydration.
It is important for individuals in these high-risk groups to take extra care to stay hydrated by drinking enough fluids and avoiding excessive fluid loss.
What Are The Long Term Effects Of Dehydration?
Long-term dehydration can have several negative effects on the body. Some of these include:
1. Kidney problems: Dehydration can increase the risk of kidney stones and urinary tract infections, as well as damage to the kidneys themselves.
1. Kidney problems: Dehydration can increase the risk of kidney stones and urinary tract infections, as well as damage to the kidneys themselves.
2. Digestive issues: Dehydration can cause constipation, which can lead to other digestive problems such as hemorrhoids and diverticulitis.
3. Joint pain: Dehydration can cause joint pain and stiffness, which can be particularly problematic for people with arthritis.
4. Skin problems: Dehydration can lead to dry skin, premature aging, and an increased risk of skin infections.
5. Cognitive impairment: Dehydration can impair cognitive function, leading to problems with memory, concentration, and decision-making.
6. Cardiovascular problems: Dehydration can increase the risk of cardiovascular problems such as heart disease and stroke.
7. Dental problems: Dehydration can lead to dry mouth, which can increase the risk of dental problems such as cavities and gum disease.
It is important to stay hydrated to prevent these long-term effects of dehydration. Drinking enough fluids and staying mindful of signs of dehydration can help keep the body functioning properly and prevent serious health problems down the line.
How Can You Avoid Dehydration?
1. Drink plenty of water: Make sure to drink enough water throughout the day, especially if you are active or live in a hot climate. The recommended daily amount of water intake is about 8-10 cups or 2-3 liters per day.
2. Avoid alcohol and caffeine: Both alcohol and caffeine can increase urine output and lead to dehydration. If you drink them, make sure to balance them with enough water intake.
3. Eat water-rich foods: Foods like watermelon, cucumber, lettuce, and oranges are high in water content and can help you stay hydrated.
4. Avoid sugary drinks: Sugary drinks like soda, fruit juice, and sports drinks can increase your thirst and dehydrate you further. Stick to water or herbal tea instead.
5. Monitor your urine color: Urine color is a good indicator of your hydration status. If your urine is pale yellow or clear, you are probably well hydrated. If it's dark yellow or amber, it may indicate that you need to drink more water.
6. Rehydrate during and after exercise: When you exercise, you lose fluid through sweating. Make sure to drink plenty of water to replenish the lost fluid.
7. Be mindful of the weather: If you live in a hot or dry climate, you may need to drink more water than usual to stay hydrated. Pay attention to your body and drink water when you feel thirsty.
2. Avoid alcohol and caffeine: Both alcohol and caffeine can increase urine output and lead to dehydration. If you drink them, make sure to balance them with enough water intake.
3. Eat water-rich foods: Foods like watermelon, cucumber, lettuce, and oranges are high in water content and can help you stay hydrated.
4. Avoid sugary drinks: Sugary drinks like soda, fruit juice, and sports drinks can increase your thirst and dehydrate you further. Stick to water or herbal tea instead.
5. Monitor your urine color: Urine color is a good indicator of your hydration status. If your urine is pale yellow or clear, you are probably well hydrated. If it's dark yellow or amber, it may indicate that you need to drink more water.
6. Rehydrate during and after exercise: When you exercise, you lose fluid through sweating. Make sure to drink plenty of water to replenish the lost fluid.
7. Be mindful of the weather: If you live in a hot or dry climate, you may need to drink more water than usual to stay hydrated. Pay attention to your body and drink water when you feel thirsty.
Many of my Pilates clients drink water during their sessions and I always encourage it. Making sure you are staying hydrated is a small step you can take that is protecting your health now and in the longterm. If you want to become pain-free or stay pain-free and develop your body awarenesss, like my lovely client who suspected she was dehydrated, email me at [email protected] to get started. Alternatively, you can book an Initial Assessment with me here or take the free 10 day trial of JS Mind Body Pilates, my on-demand Pilates studio and start straight away. It would be my pleasure to assist you on your Pilates journey to pain-free living!
If you are ready to take control of your own health and fitness then download your free copy of my detailed guide.
Learn more about what sort of people benefit from Pilates and how it can help you too. I separate the myths from the facts and share actual case studies of my clients who have achieved life-changing results from my unique Pilates program.
