“Are You Dehydrated?”

WHAT’S IT MEAN? It’s when you lose more water than you take in. That makes it harder for your body to do some basic jobs, like keep your temperature steady and clear out waste. You lose water in your sweat, tears, and every time you go to the bathroom. Even breathing takes a little out of you. 

HOW LACK OF WATER AFFECTS YOU? More than half your body weight comes from water. So, if your levels are off, it can show up in a surprising number of ways. Mild dehydration can make you feel tired, give you a headache, and affect your mood and focus. And when you push yourself hard at the gym, all that sweating actually lowers how much blood you have for a bit.

IS THIRST A SIGN I’M DEHYDRATED? Yes, but no need to panic. By the time you get the urge to quench your thirst, you’re already a little dehydrated. As long as you pay attention and snag a drink when your body tells you to, it’s not a problem. For older adults, the lag might be a little longer. So, it can help to make a habit of drinking water.

WHO’S IT LIKELY TO HAPPEN TO? You can lose over a gallon of water a day if you have diarrhea and throw up. Babies and kids are more likely than adults to get dehydrated because they're smaller. Older adults need to be on the lookout because your sense of thirst gets duller with age. Kidney disease and some health conditions can make your body get parched. Pregnant or breastfeeding women need to drink more than usual.

SYMPTOMS IN YOUNG CHILDREN: Babies and little kids can’t always tell you what’s going on with their bodies. Look for a dry tongue, no tears when crying, no wet diapers for 3 hours, and more fussiness than normal. When it’s more severe, their mouths will be dry and sticky, and their eyes and cheeks may look sunken. They also may breathe fast and have a fast or weak pulse. 

SYMPTOMS IN OLDER KIDS AND ADULTS: You might be thirsty, and your mouth might feel dry or sticky. You won’t pee very often -- under 4 times a day. When you do go, there may not be much pee, and it’ll be dark or have a strong smell. You may feel dizzy or lightheaded, and you may pass out. As it gets worse, your thirst cranks up. Your breathing and heart rate may be faster than normal. You can overheat, and you might feel confused or cranky.

SHOULD I DRINK 8 CUPS A DAY? This old rule has zero science behind it. But it’s fine as a rough guide. The amount you need to drink depends on how active you are, where you live, and your overall health. If you’re not sure you’re drinking enough, check the color of your pee. Clear or pale-yellow means you’re all set. Darker means you need to drink up. 

WHAT ABOUT ELECTROLYTES? They’re just basic salts, like potassium, sodium, and calcium. But they have a hand in everything from how your nerves work to building healthy bone. Your electrolyte levels are closely tied to how much water is in your body. That means that if you’ve lost a lot of fluid, you’ll feel thirstier and pee less as your body tries to get the electrolytes back in balance.

DO I NEED A SPORTS DRINK? Almost never. These blends of water, salts, and sugars are made for high-level athletes, like marathon runners. Most of us don’t need anything more than water during exercise. You’ll only have to work harder to burn off the extra calories from sport drinks. If you do intense training for more than an hour, then they can make sense. 

ORAL REHYDRATION SOLUTION: When dehydration is mild or even moderate, you can often kick it with plenty of water. But if you have severe diarrhea or are throwing up, an oral rehydration solution might help. It’s more often kids who need one. The special mix of salts and sugars is a closer match to what the body needs. You can buy it over the counter at a drugstore.

WHEN TO CALL YOUR DOCTOR? When you see symptoms of severe dehydration, call your doctor right away. It can hit kids quickly, so it’s best to check in sooner rather than later. Signs include:

• Diarrhea for more than 24 hours
• Feeling dizzy, confused, or faint
• Can’t keep fluids down
• No energy
• Fast heartbeat or breathing
• Black or bloody poop

EMERGENCY TREATMENT: When your water levels get too low, you can’t tackle dehydration on your own. You’ll need to be treated at a hospital. The idea is the same -- to get fluids in you and to get your body back in balance. Doctors will give you the treatment through a vein with an IV, because it gets water and salts into your body much faster than you’d be able to drink them.

CAN I DRINK TOO MUCH? You can, but it’s not very likely. When you drink more than your kidneys can handle -- and that’s a lot -- you end up with a condition called hyponatremia. This is when your sodium levels get very low, causing your cells to swell up. It can be deadly, but rare. It mostly only happens to people who compete in intense long-distance races. 

TIPS FOR STAYING HYDRATED: If you just can’t remember to drink enough water, look for ways to build it into your day. Make water your go-to drink. Tip a glass at and between each meal. Or set a reminder on your phone to have a glass every hour. Some people find that carrying a water bottle does the trick. And if you’re hankering for a snack, have water instead. Sometimes, our bodies confuse thirst for hunger.

Reviewed by: Jennifer Robinson, MD on February 05, 2018

Sources:

Mayo Clinic: “Dehydration,” “Water: How much should you drink every day?” “Hyponatremia.”

KidsHealth: “Dehydration,” “First Aid: Dehydration.”

FamilyDoctor.org: “Hydration: Why It’s So Important.”

University of Connecticut, UConn Today: “Even Mild Dehydration Can Alter Mood.”

U.S. National Library of Medicine: “Water, Hydration and Health.”

Merck Manual: “About Body Water.”

American College of Emergency Physicians, Emergency Care for You: “Dehydration Comes on Fast and Can Be Fatal.”

National Health Service (UK): “Dehydration.”

HealthDirect: “Dehydration.”

Pubmed: “ 'Drink at least eight glasses of water a day.' Really? Is there scientific evidence for '8 x 8'?”

University of New Mexico, Comprehensive Cancer Center: “Electrolyte Imbalance.”

Health Navigator New Zealand: “Oral Rehydration Salts.”

Harvard Health Publishing, Harvard Medical School: Trade sports drinks for water.”

University of Wisconsin Health: “Sports and Energy Drinks: Are They Necessary?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Reasons You’re Not Losing Weight?”

YOUR SLEEP SCHEDULE IS OFF: If you get more than 9 hours of sleep a night, you may be the envy of your friends, but too much or too little sleep -- less than 5 hours a night -- can be linked to weight gain. Both can throw off the way your body makes the hormones that control your appetite and hunger. And if you don’t feel rested, you may skip your workouts, too.

YOU DON’T DRINK ENOUGH WATER: Between 2 and 6 cups of clear, plain water each day can help you lose extra pounds. Water has no calories at all, so it satisfies your thirst without adding weight. And when you drink enough water, you may be less likely to grab sodas, juices, or coffee drinks packed with sugar. High calories in sweet drinks can add up to a big weight gain.

YOU WAIT TOO LONG TO EAT: When you space out your meals too much, your metabolism slows down and isn’t able to burn off all the calories you eat in your next meal. Those extra calories may wind up as extra weight. And you may overeat because you’re too hungry. Try eating smaller portions, and eat more often.

YOU EAT OUT TOO OFTEN: OK, you hate to cook. But if you eat most of your meals at restaurants, it may be harder to keep your weight under control. Even so-called light dishes may have more calories than you realize. And we’re not just talking about dinner, either. People who eat lunch out daily can weigh up to 5 pounds more than those who brown-bag it.  

YOU SIT ALL DAY: Your desk job or TV obsession may make it harder for you to drop those pesky pounds. When you sit most of the time, your body can lose its ability to know when you’ve eaten too much -- you can overeat and gain weight. Even brief exercise breaks during the day can help you stay healthy. Get up for three 10-minute walks around meetings or your favorite shows.

YOU REWARD WORKOUTS WITH FOOD: Exercise is a great way to lose weight -- it burns calories and builds muscle mass. But if you indulge in a big dinner or smoothie after every workout, you can ruin all that sweaty work. Watch out for high-sugar sports drinks and protein bars, too. While they can help quench your thirst or give you an energy boost post-workout, they can be very high in calories.

YOU OVERDO THE ALCOHOL: Whether you like wine, beer, or mixed drinks, alcohol has calories that add to your daily amount. If you often have 3 or more drinks a day, you’re more likely to gain weight or be overweight, no matter what type of alcohol you drink. Stick to light or moderate drinking, like one glass of wine with dinner. That may actually help keep you from gaining weight.

STRESS GIVES YOU SNACK ATTACKS: If you feel tense, you’re more likely to reach for unhealthy, high-calorie treats for a quick comfort fix. You may eat when you don't really need food. 

YOU MAKE QUICK FOOD DECISIONS: It’s worth your time to plan out your meals and healthy snacks so you’re not tempted to grab something on the go. Even if you get enough activity, you can gain an extra pound or two if you tend to eat fast food or sugary snacks or sodas. Your body doesn’t seem to treat these calories the same as energy you get from healthy foods -- it breaks them down too quickly. They’re also low in fiber, so you don’t feel full afterward and you’re likely to eat or drink more.

YOUR THYROID IS SLUGGISH: If this tiny gland in the front of your throat lags on the job, you could gain as much as 5 to 10 extra pounds. Your thyroid makes hormones that control your energy level and how your body breaks down food. If you don’t make enough of them, it can be hard to shed pounds. You may also feel bloated because your body holds on to too much water and salt. If you think you might have a thyroid problem, talk with your doctor. Medication can help.

YOU’RE PREGNANT: Healthy weight gain during your pregnancy is a good thing. If you’re at an average weight before you get pregnant, it’s good to gain 25 to 35 pounds. Go for whole foods like fruits, veggies, grains, and proteins that nourish you and your baby.

YOUR MEDICATION: Some drugs you take for health problems could make you gain a little weight. For example, steroids can change your metabolism and make you feel hungrier -- you may overeat and gain extra belly fat. Even antihistamines that calm your hay fever could cause weight gain. They lower a chemical your body makes to control your appetite, so you may sneeze less but eat more.

YOU’RE IN MENOPAUSE: If you’re like most women, you may find your weight creeps up during menopause. Changes in your hormones, less muscle mass, and too little sleep from hot flashes can all lead to added pounds. If you wake up tired, you’re more likely to want to munch on snacks for a boost of energy later in the day. Your genes may also make you more likely to get a “spare tire.”

CHECK WITH YOUR DOCTOR: Some health problems can make it really hard to lose weight even if you diet and exercise. Your genes can also play a role in how much you weigh or where your body stores fat. Talk to your doctor if you just can’t seem to lose weight. Tests can show if you have a health problem that makes weight loss hard, and you can get medicine or other help to overcome it.

Reviewed by: Michael Dansinger, MD on March 13, 2019

Sources:

American Thyroid Association.
CDC: “Weight Gain During Pregnancy.”
Mayo Clinic.org.
Piedmont Healthcare: “What happens to the body when you skip meals.”
Cleveland Clinic: “4 Worst Habits That Wreck Your Weight Loss Plan.”
Jacobs, D. American Journal of Clinical Nutrition, February 2006.
Hospital for Special Surgery: “Steroid Side Effects.”
UC San Diego Health: “Wide Effect: Drugs That Promote Weight Gain.”
Wannamethee, S. and Shaper, A. American Journal of Clinical Nutrition, May 2003.
Sayon-Orea, C. Nutrition Reviews, October 2014.
Cornell University Food & Brand Lab.
University of Nevada, Reno: “Drink More Water!”
Academy of Nutrition and Dietetics: “3 Basic Tips to Avoid Weight Gain with a New Exercise Regimen.”
National Heart, Lung and Blood Institute: “What Causes Overweight and Obesity?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.