Dehydration

Blood Flow Physics

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Vitamins - Overview

Weight Control

Weight Loss And Exercise

Weight Loss: Physiology And Psychology

Loss of body water results in an increasing severity of symptoms and ultimately death. Body weight is roughly 80% water, so an 11% loss in body weight for a 10 stone (about 62.5kg) individual is well in excess of 1 stone water (15.4 lb or 7kg). Throughout any forced diet, weight loss must never be made at the expense of body fluid (water) and weight reduction after exercise is almost certainly caused by a loss of body water and not body mass. Loss of water is immediate, but loss of body mass weight is much slower. Extreme caution must be shown when following a weight reduction programme that involves vigorous exercise in addition to an eating plan.

1. Thirst
2. Lack of concentration
3. Muscle cramps
4. Death

• 1% weight loss
  
• thirst

• 2% weight loss
  
• stronger thirst, vague discomfort, sense of opression. Loss of appetite

• 3% weight loss
  
• reduction in urinary output. Dry mouth.

• 4% weight loss
  
• increased effort for physical work. Sleepiness,apathy, nausea.

• 5% weight loss
  
• difficulty in concentrating

• 6% weight loss
  
• impairment in exercise temperature regulation. Increase in pulse and quickened breathing

• 8% weight loss
  
• dizziness, laboured breathing with light exercise. Indistinct speech, increases weakness, mental confusion

• 10% weight loss
  
• cramping muscles, inability to balance with eyes closed. General incapacity, delirium and wakefulness. Swollen tongue.

• 11% weight loss
  
• circulatory insufficiency and decreased blood volume. Failing renal function.

Water is critical for regulating all organs and body temperature. Water dissolves solids and moves nutrients throughout the body and the recommended intake of water is 1.5-2.0L/day. More if physically active. Loss of water in breathing is around 0.57L/day and is more in cold weather. Central heating causes greater losses in winter through dry air and an increase in sweating. There are 15 indicators for dehydration depending on severity:

Mild dehydration

• Headache
• brain is 75% water. Moderate water loss will cause headaches. Liver becomes overloaded with toxins. Everything ingested or absorbed goes via the liver to be purified. Water helps flush out toxins from the liver (alcohol and chemicals from food and environment)
  

• Lethargy/poor concentration
• linked to sluggish liver. Dehydration causes a less efficient liver and toxins can build up resulting in the feeling of being less energetic.

• Dark/pungent urine
• kidney filters waste products from blood and these products collect in a concentrated form in the bladder and are more concentrated

• Urinary infections
• insufficient water in kidneys, urine produced is highly concentrated with waste products. Stays in bladder more likely leading to infection.

• Dry mouth
• saliva is mostly water and too little water leads to poor lubrication in the mouth

• Constipation
• lack of fluid in intestine slows free flow of the bowel

• Bad breath
• waste that is normally washed out of body remains in a higher concentration in throat and mouth. A build up of bacteria leads to bad-smelling breath

• Furry tongue
• build up of bacteria on tongue is more likely when dehydrated since less fluid (saliva) is available to wash it away

• Higher temperature
• impaired ability to dissipate heat causes raised body temperature

Severe dehydration

• Ashen skin
• blood is 92% water and flow to skin may be reduced causing grey complexion

• Decreased skin turgor
• if pulled skin on back of hand should snap back rapidly. Insufficient water to feed skin cells to produce the elasticity leads to reduced turgor

• Muscle cramps
• level of oxygen in the blood is reduced and supply to muscles is reduced
  

• Sunken eyes
• there is insufficient water in the body to keep the eye suspended in fluid in eye-socket

• Dark under-eye circles
• skin around eye becomes drained of fluid causing bruising to this sensitive and thin skin.

• Rapid heart rate/fast breathing
• these are signs of extreme dehydration and the body can go into shock when starved of fluid for too long

To facilitate rehydration in 24 hours:

• Breakfast
• glass water before bed and on awakening (warm) will replace losses from overnight (lemon or herbal tea bag for flavour). Avoid tea or coffee since caffeine causes dehydration (up to 33% lost due to caffeine or alcohol as a result of a diuretic effect on kidneys). Melon useful - loaded with water. Don't allow yourself to get too cold or warm.

• Mid-morning
• glass of water (2L/day in small amounts). A large volume of water all at once will pass straight through the body and will not be absorbed. Cucumber/yoghurt dips contain lots of water

• Lunch
• chunky vegetables and coriander or carrot soup. Plently of vitamins/water and minerals trace elements

• Early evening
• avoid alcohol. Eat fruit or raw vegetables. Avoid salty snacks (peanuts/crisps) since they accelerate dehydration. Apply skin moisturiser to showered skin - rejuvenate dehydrated skin.

• Dinner
• food wth high water content (spinach, lettuce, tomatoes, courgettes, lean white meat or fish or pasta. Avoid rich, creamy sauces. Have fresh fruit and watered down fruit juices wth meal.

• Bedtime
• Dioralyte (oral rehydration sachet). Turn down/off central heating to reduce overnight loss through sweating