With the loss of body fluids, mostly water exceeds the amount that is taken in. With dehydration, more water is moving out of individual cells and then out of the body than the amount of water that is taken in through drinking People (and animals) lose water every day in the form of water vapor in the breath we exhale, and as water in our sweat, urine, and stool. Along with the water, small amounts of salts or electrolytes are also lost.
Take a look in the mirror. Do you notice any of these symptoms of dehydration? Does your skin have an overall dull, tired appearance flaky spots, capillaries are more prominent in your cheeks and on your nose. Your hyper-pigmentation is also more prominent when your skin is dehydrated. Dark circles and puffiness around the eye area.
The important takeaway is that dehydration is a lack of water, not oil; so even oily skin types can be dehydrated. Even though the dehydrated skin can be uncomfortable, it’s often temporary and can be relieved with a combination of skin treatments and a healthy lifestyle.
HOW CAN THIS AFFECT ME LONG TERM?
1. DEHYDRATION AFFECTS SKIN
“Dehydration can make skin lose elasticity and suppleness, which may cause the skin to look more wrinkled than it is. Staying hydrated helps skin to act as that protective barrier to the elements.” Dry and non-supple skin is one of the easiest signs that we can see, agrees Sears: “Most of our internal water is lost through the skin. If you are not hydrated, the skin is the first organ to suffer by being overly dry and non-supple.”
2. DEHYDRATION CAN AFFECT YOUR ENERGY LEVELS
Feeling kind of sleepy in the afternoon? Drink water. Mild dehydration can affect your mood, energy level and ability to think clearly. So, the next time that mid-afternoon slump hits, consider trading the trip to the vending machine for one to the water cooler.
3. OVERALL HEALTH
Adequate fluid intake helps maintain our body-fluid balance, which is important for saliva production and maintaining body temperature. Staying hydrated also helps keep our kidneys functioning properly, so they can do their job of transporting waste products into and out of cells and preventing the buildup of blood toxins. Chronic dehydration can result in kidney stones. And, last but certainly not least, water helps maintain normal bowel movements, which can certainly influence your mood and energy levels.“
HOW CAN I TELL IF I AM DEHYDRATED?
Skin pinch test - pinch the back of your hand or arm and pull the skin up as you pinch it. Hold it for about 5 seconds. If your skin springs back then you’re likely in good shape. If not then you need a little work on getting your hydration in check.
How do I get hydration?
IS ALL WATER THE SAME?
Alkaline water vs. regular water; There aren’t really a lot of studies showing major health benefits of drinking alkaline water but some of my clients do report that they feel a difference in the way their skin feels. I prefer to use filtered water and have a Brita attachment that works wonderfully.
Avoid distilled or reverse osmosis water as it can kill many of the minerals. How much water should I drink? Everyone drinks a different amount due to the difference in body weight.
So to figure out how much water to drink per day, take your weight, in the morning without clothes!
There's a simple formula for that!
Divide your weight by 2
( weight in lbs ) divide by 2 = ounces of water to drink daily.
*weight/ 2 = oz of water you should drink
TIPS TO BETTER HYDRATION
- Every time you go to a new place, drink.
- Set an alarm reminding you to drink water.
- Drink water before eating food.
- Keep an eye on your skin – and body.
- Make your water fun! Add berries, citrus fruits, apples and cinnamon, cucumbers and mint to your water bottle to add flavor without adding calories.
- Eat more hydrating foods. Eat more fruits and veggies and water-constituted foods like oatmeal. Try adding at least one fruit and vegetable to every snack and meal. Add fruit to yogurt, smoothies or as a salsa to fish and chicken. Serve a salad and a vegetable alongside your whole grain and protein sources, like beans, seafood or chicken.
- Pre-brew some teas and keep it in a thermos!
Let me know how this works for you!