Dehydration can negatively impact your organs and bodily
functions, including your heart and cardiovascular system. When the
temperatures rise, keeping the body hydrated helps the ticker more easily pump
blood through the blood vessels to the muscles, and helps the muscles work
efficiently. If you’re well hydrated, your heart doesn’t have to work as hard
because when you are dehydrated the amount of blood circulating through your
body decreases, and your heart beats faster to make up for that which increases
the heart rate and blood pressure. Moreover, dehydration causes your blood to
retain more sodium, thus thickening your blood and making it tougher for your
blood to circulate through the body. Keeping your body hydrated eases the
pumping action of the heart, thus allowing oxygen to reach your muscles, helping
the muscles function well.
Older adults, people with chronic illnesses, children and athletes
are most at risk for dehydration, which is quite a serious condition, and can
lead to problems like swollen feet, headache, or life-threatening conditions
like heart attack or heat stroke.
Signs of
severe dehydration- difficulty urinating, or very dark yellow or
amber-colored urine; dry and shriveled skin; irritability or confusion;
dizziness or lightheadedness; rapid heartbeat and breathing; sunken eyes;
unconsciousness.
Signs of
mild to moderate dehydration- increased thirst; a dry or sticky
mouth; decreased urine output, or dark yellow urine; headache; muscle cramps.
Contact a healthcare professional immediately if you or
someone you know experiences any of these symptoms.
Amount of
water you need to stay hydrated:
To stay hydrated, water is the best thing to drink because
it’s inexpensive, calorie-free, and readily available. The amount of water a
person needs depends on factors like climatic conditions, exercise intensity
and duration, etc. You should drink more water if you are doing exercise or
performing other physical activities, showing signs of dehydration, such as
weakness or dizziness, and if you have certain medical conditions like diabetes
or heart disease. A physician should be consulted for certain medical
conditions like heart failure as it may require varying hydration strategies.
It is recommended to drink 8-ounce glasses of water a day
considering about 25 percent of our daily fluid intake comes from food and the
rest from drinks. Besides water, beverages such as juice, milk and herbal teas
are mostly composed of water, and solid foods, particularly fruits and
vegetables can also provide a significant amount of water. Cucumbers and
watermelons are very good options since the former is 96 percent water while
the latter is 92 percent water.
Avoid caffeinated drinks like coffee and soda, which although
can contribute to your daily water intake, but the caffeine acts as a diuretic
and can cause you to lose more fluids, and excess sugar can restrict the body
from absorbing water. Sports drinks should be used only when you are exercising
intensely since they are high in added sugars and calories.
Common
triggers for dehydration:
Exercise, environment, pregnancy or breast-feeding,
traveling, overall health- are factors that influence your water needs. Common
triggers of dehydration include strenuous exercise, or alcohol, which is a
diuretic. Water being the body’s principal component, remember to drink plenty
of fluids to stay hydrated, which is crucial to staying healthy and maintaining
the function of every system in the body, including your heart and brain.
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