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Natural refreshment - Special Report - water, health, and dehydration

American Fitness, July-August, 2002 by Michele Deppe

Rachel consumed a well-balanced diet, worked out consistently and got plenty of rest. However, instead of enjoying the energy she expected from her healthy lifestyle, Rachel felt awful most of the time. Frustrated by constant headaches and fatigue, Rachel scheduled an appointment with her doctor. Her doctor's advice was simple: Drink more water.

* Water Contributes to Wellness

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Dehydration causes many common health complaints, such as headaches, mental fogginess, lethargy, anxiety, muscle fatigue and chronic diseases. Headaches occur when inadequate fluid consumption constrict and dilate blood vessels, creating a spasm in the head and causing pain. When headache sufferers consume large amounts of caffeine and artificial sweeteners (which increase dehydration), they unintentionally intensify their pain. Poor hydration also causes unclear thinking. A study published by the Archives of Environmental Health signified that mild dehydration caused decreased visual ability, short-term memory and difficulty solving addition and subtraction problems.

Susan M. Kleiner, Ph.D., R.D., FACN, an affiliate professor of the Nutritional Sciences Program at the University of Washington in Seattle as well as author of Power Eating and High-Performance Nutrition, blames common ailments on inadequate hydration. "When you get dehydrated, muscle fatigue kicks in. A lot of people notice it in their legs--they've got to sit down," she says. Staying hydrated during workouts prevents overheating and improves physical endurance. Mildly dehydrated exercisers fatigue 25 percent faster than hydrated exercisers. Even a scant 2 percent decrease in hydration can cause endurance performance to drop 6 or 7 percent. Also, dehydrated muscles are more likely to develop cramps and spasms.

* Thirst: A Poor Indicator

If you only drink water when you are thirsty, you probably aren't drinking enough. "Our thirst mechanisms aren't usually a good indicator of when we need water. When you become thirsty, chances are you are already mildly dehydrated," Dr. Kleiner explains. Not drinking enough water causes blood to become concentrated as well as heavy on salt and other solutes. Solutes pull water out of the salivary glands causing thirst.

Kleiner's studies indicate that approximately half of Americans are dehydrated and suffer related symptoms. Most people lose about 10 cups of water daily through urination, perspiration and respiration. Since your body cannot store excess water, you need to replenish it by drinking 9 to 11 cups (8 ounce servings) of fluids a day.

* Healing Waters

New studies show drinking water may also buffer diseases, such as asthma, heart problems and cancer. Water can positively influence respiratory problems. A study at the University of Buffalo found asthmatic individuals have worse lung function when dehydrated and are more likely to suffer attacks.

Heart health is also improved by drinking water. Dehydration can decrease blood volume, force the heart to pump harder and increase the risk of heart attack. Mitral valve prolapse syndrome (MVPS) is a cardiac condition that occurs when the mitral valve (which separates the top of the heart from the bottom) doesn't close properly, causing a back flow of blood. In a study of MVPS, at the University of Arizona, researchers duplicated the symptoms of this condition by inducing dehydration in healthy individuals.

Like a cleansing river, water flushes the intestines providing protection against kidney stones, urinary tract infections, constipation and cancer causing agents. Researchers in England revealed an immense decrease of breast cancer risk in women who drink sufficient amounts of water. According to a study from the Fred Hutchinson Cancer Research Center in Seattle, Washington, individuals who drank at least four, eight ounce, glasses of water daily reduced their risk of colon cancer by 46 percent, compared to those who only drank two glasses a day. The Cancer Research Center of Hawaii concluded that women who drank eight glasses of water a day reduced their risk of developing bladder cancer by 80 percent.

Kleiner says these studies are well conducted and although the results are not definite, the information is very significant. "People say the participants were health conscious water drinkers [with] other good health practices that lower[ed] their risk for problems, but that is not really the case," she explains. "Other health factors and habits were taken into consideration, [yet] water consumption was still a remarkable factor. Someone who falls short in other areas of good health habits can benefit immensely from drinking water." The healing capabilities of water astounds researchers. "We don't understand what makes water so special," Kleiner says, "but water has special properties we can't [get] anywhere else."

* You're Not Hungry, You're Thirsty

It is easy to confuse thirst for hunger pangs. If you are eating a healthy diet in effort to lose excess pounds or control your weight, water can help. Drinking a glass of water before a meal of to stave off snacking urges is a simple and effective weight loss strategy. According to Kelly Brownell, psychologists and director for the Yale Center for Eating and Weight Disorders, drinking water with meals causes you to eat less food, helping you control portion sizes. Water accomplishes this task without adding calories and provides necessary hydration as well.

Natural refreshment - Special Report - water, health, and dehydration

American Fitness, July-August, 2002 by Michele Deppe

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