Chiropractic Care And The Impact Of Involuntary Dehydration
Dehydration occurs when the human body lacks an adequate supply of water needed to maintain homeostasis and normal bodily functions
. Dehydration exists when the intake of water is insufficient to meet bodily water losses through common processes such as respiration, urination, sweating and diarrhea.
Water is absolutely essential to our health and wellbeing. This is very evident when we consider how much of the human body consists of water. On average, water accounts for approximately 60% of the weight of the human body. Water is needed for important bodily functions such as the maintenance of normal blood composition and volume, and also for the removal of various waste products from the body.
People often erroneously assume dehydration only occurs because of strenuous exercise or due to hot weather. While these are indeed common causes of dehydration, other less obvious causes of dehydration exist. Dehydration often occurs in individuals who arent engaged in strenuous exercise or exposed to high temperatures.
What are some other common causes of dehydration? Vomiting, diarrhea, and increased urination are also common causes of dehydration. These situations cause the body to lose water more quickly than it can be replaced. Another factor to consider is the fact that many over the counter and prescription medications and other common substances are diuretics. Diuretics increase urination and thus cause increased bodily water loss. Another major contributive factor are actually the types of beverages frequently consumed by Americans.
Many Americans often drink coffee, soda, black teas and alcoholic beverages to quench thirst and prevent dehydration. Unfortunately the effect of these beverages is actually often counterproductive. These drinks all have a diuretic effect on the body due to caffeine or alcohol. The caffeine in tea, soda, coffee and other beverages increases the volume and frequency of urination. This is also true of the alcohol in alcoholic beverages. These drinks result in increased water loss in the body and can ultimately cause dehydration. Since these beverages are all common favorites for many Americans, it is likely that much of the population is predisposed to a mild state of dehydration on a daily basis. With this in mind, lets consider the three main stages of dehydration.
There are three major phases of dehydration. Each stage is categorized by the water loss based on a percentage of the total body weight. In mild dehydration, a person experiences approximately a 3 to 5 percent loss in total body weight. Moderate dehydration is categorized by a loss of 6 to 9% of body weight. By definition, severe dehydration reflects a more significant loss of 10% or more of total body weight. Now that we have a better grasp of the classification of dehydration, lets examine the common symptoms of dehydration.
Even a small 2% decline in hydration can be associated with up to a 10% decline in athletic performance. Of course the negative effects of dehydration are not confined to athletes exclusively. Interestingly, many Chiropractic patients first consult with a Doctor of Chiropractic because they are suffering with symptoms very similar to the common symptoms of dehydration. These symptoms commonly include:
Headaches, light-headedness, and dizziness
Muscle pain and cramping
Muscle spasms
Thirst
Dry mouth
Dry skin
Dry eyes
Weakness and fatigue
Confusion
What can be done in order to prevent dehydration? The first and best course of action is simply to ensure we consume enough fluid to meet our bodily requirements. An average sized adult requires about 1 quart (32 ounces) of water each day. Physically active adults will require more water: sometimes 4 to 5 quarts each day. To prevent dehydration we should be careful to increase water intake before, during, and after physical activity. Many sources state we should consume four to six ounces of water for about every fifteen minutes of physical activity. Generally, the more you weigh, the hotter the climate, and the more strenuous the physical activity, the greater the amount of fluid required by your body.
Many people hold the false belief that they are not dehydrated simply because they are not vigorously exercising or because they dont feel thirsty. Exercise and the associated sweating obviously predispose the body to dehydration, but they are not required for dehydration to occur. Surprisingly, thirst is not a reliable indicator of hydration. Thirst is actually more of a reaction to the early stage of dehydration than it is a method to prevent dehydration. Research has shown the human body doesnt even perceive thirst until it has already experienced a 1 to 2 percent loss in body weight. In other words, we typically dont feel thirsty until we are already in a mild state of dehydration!
Another false belief contributes to dehydration. Many of us erroneously assume associated we are adequately hydrated because we drink plenty of fluids throughout the day. Consuming fluids is important but the type of fluid being consumed needs to be considered as well. Unfortunately most people often choose beverages like coffee, tea, soda, and alcoholic drinks. As previously noted, these beverages all have a diuretic effect on the body. This can actually lead to increased water loss. This increased water loss brought about by drinking these beverages might actually negate the benefits of the fluid they contain. Avoiding caffeine and alcohol and increasing your intake of water are simple ways to prevent involuntary dehydration.
You are probably wondering how water consumption and our discussion of dehydration relates to Chiropractic care. Dehydration and Chiropractic care are more closely related than one would initially think. All Doctors of Chiropractic are concerned with the health and wellness of their patients. Water is essential for wellness and thus it is of great concern to the Chiropractor with the best interests of his or her Chiropractic patients in mind.
Ironically, many patients initially consult with a Doctor of Chiropractic because they are experiencing symptoms such as lightheadedness, headaches, dizziness, weakness, fatigue, neck pain, back pain, muscle pain, and muscle spasms. These are also common symptoms of mild dehydration. Dehydration is also associated with other conditions such as decreased physical performance and cognitive impairment. While the aforementioned factors concern the Doctor of Chiropractic, the potential association between dehydration and spinal degeneration is of even greater significance to the Chiropractor.
Intervertebral discs are structures positioned between bones of the spine. These intervertebral discs act as natures shock absorbers for the spine. Intervertebral discs are made up mostly of water. These water based structures are composed of a tough outer fiber ring with a gelatin like center nucleus. This water like environment permits the discs to be elastic, compressible, and allows them to absorb forces in the spine while maintaining spinal flexibility.
Research has demonstrated degeneration within the intervertebral disc begins with dehydration within the disc. With increased age, intervertebral discs lose much of their water and thus their flexibility and elasticity decrease. The height of the intervertebral disc decreases and there is less space between bones of the spine. These changes eventually lead to degeneration of the spine as well as pain and symptoms.
Involuntary dehydration is possible even without exercise or high air temperatures. How is this possible? One possibility is the common myth surrounding thirst. We dont feel thirsty to avoid dehydration. Instead, thirst is actually a reaction to the early stages of dehydration. The human body doesnt even begin to perceive thirst until already experiencing the early stages of dehydration.
Simply drinking more beverages may not be enough to fight off mild dehydration. The type of beverages being consumed needs to a major consideration. Frequently drinking caffeinated or alcoholic beverages throughout the day can lead to mild dehydration. Mild dehydration can have negative effects such as a decrease in physical and cognitive performance. Water is important to the cartilage that lubricates and protects the joints of our body. Water is also important to the intervertebral discs that serve to cushion and protect the bones of our spines.
Sustained dehydration, even at the mild level, can ultimately lead to negative effects on our mental health and physical wellness. No wonder Doctors of Chiropractic are concerned with involuntary dehydration! The pursuit of true health and wellness requires that we take the time to ensure we are adequately hydrated and the wise Doctor of Chiropractic knows this.
by: Dr. Laura Vernallis
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