Chronic dehydration: causes and remedies
In 2016, on the occasion of World Water Day, a survey conducted among the French revealed that 75% of them had a daily water intake lower than the minimum 1.5L of water required and recommended by the Ministry of Health to maintain their hydration level . In other words, three-quarters of the French population are dehydrated on a daily basis.
[ Toluna sodastream study ]
What is chronic dehydration?
Dehydration is, above all, an imbalance in our water balance: the intake of water and electrolytes is not sufficient to compensate for losses, causing disorders in the body.
We consume water because water is an essential element for the constitution and functioning of our body. Every day, our body uses water to operate its metabolism (transport of dissolved substances to cells, transit, chemical reactions, etc.) but also to breathe, eliminate waste (via urine) and maintain its body temperature. This use of water causes losses that must be compensated by sufficient water intake . If losses are greater than water intake, this leads to dehydration.
With a more scientific approach, to understand the phenomena of dehydration, it is necessary to know that in the body, the movements of water are linked to those of electrolytes and in particular sodium (Na+), directly involved in the distribution of water in the intra and extra cellular environments.
The intracellular environment corresponds to the interior of our cells. The extracellular environment corresponds to everything outside the cell, that is, the intercellular spaces (between cells): tissues, blood, lymph.
A significant loss of sodium will also lead to a significant loss of water because water follows sodium. If the loss of Na+ occurs in the intra- and extra-cellular environments, these two environments will be impacted by a concomitant loss of water; this is global dehydration.
[ Global dehydration ]
Dehydration is not strictly speaking an illness, but it can have significant consequences on health and lead to pathologies. Indeed, in cases of severe dehydration , the body is no longer able to function properly and the lack of water will have repercussions on several organs:
Without water, the kidney is unable to fulfill its filtering and elimination function, this is called renal failure. The cardiovascular system is also affected, the blood becomes more viscous following severe dehydration, the heart must therefore work harder to eject blood into the vessels causing hypertension, beyond a threshold, the blood volume decreases suddenly, leading to hypovolemic shock. This can have serious repercussions on the brain and lead to coma or even death without rapid therapeutic treatment. [ Effects on the kidney/Effects on the heart ]
Fortunately, dehydration can be prevented with simple measures, such as treating the cause of dehydration and drinking water regularly and in quantities appropriate to the environment.
Chronic dehydration can have multiple causes. Perspiration is one of the main sources of dehydration. Sweat is composed primarily of water, so sweating means water loss. This is why excessive perspiration can cause dehydration, especially when you're in a high-risk situation such as a heatwave or during intense sports sessions. During sports, water loss is also pulmonary, and is increased by hyperventilation caused by exertion.
Then, digestive disorders ( diarrhea , vomiting ) cause increased water loss that can lead to dehydration, just as certain metabolic situations are more likely to cause dehydration: diabetics (type 1) eliminate more water because of the accumulation of sugar in the blood. It is therefore all the more important for them to hydrate sufficiently. [ cause of chronic dehydration ]
How do you know if you have chronic dehydration?
There are a number of symptoms that should alert you to your hydration level. Thirst is the body's first warning sign of dehydration , but contrary to what you might think, it appears too late. Being thirsty is already a sign of low hydration.
The decrease in blood volume generated by the lack of water leads to poorer tissue oxygenation. This then results in a multitude of associated symptoms such as headaches and fatigue, aggravated by hypotension. Skin pallor can help you spot low blood pressure. The poor oxygenation of the body caused by the lack of water also causes cold sweats, and cold hands and feet. To compensate for the lack of oxygen, the pulse accelerates, this is called tachycardia, your heart beats faster.
Some signs of dehydration are more obvious: a small amount of urine and its dark color are an excellent marker of chronic dehydration, as are weight loss (up to 20% of initial weight) and the presence of skin folds, like those you might have after staying in a bath for too long.
How to overcome chronic dehydration?
To avoid chronic dehydration, the best thing to do is to plan ahead and monitor your hydration levels to ensure you're getting enough water throughout the day. Here are some tips to help you know if you're well hydrated. First, monitor your weight; it's an excellent indicator of your hydration level because, initially, weight loss correlates with water loss. A stable weight is therefore reassuring.
You can also check your skin fold, which means gently pinching your skin to see if it quickly returns to its original state. If it doesn't, you're probably lacking water.
Finally, carrying out a biological blood test such as an ionogram, indicating in particular the level of sodium in the blood, is a slightly more in-depth indicator concerning your state of hydration.
As you will have understood, anticipating your thirst is the best way to avoid all the inconveniences and dangers of chronic dehydration. For optimal hydration throughout the day, Hydratis offers you an interesting alternative compared to a classic glass of water. Thanks to a tablet enriched with minerals (sodium, potassium, chloride, zinc) and glucose, water absorption is accelerated in your body, allowing you to compensate for both water and mineral salt losses much more effectively than with water alone.
