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I
think the following article is good for all pole vaulters and
elite athletes to read because of the stress we put our bodies
under and the amount of fluids we loose as a result. I had no
idea how dehydrated I was until I began to really pay attention.
After I was aware and began to make a concious effort to stay
hydrated, every aspect of my training improved, from recovery
to performance.
Dangers of Chronic Dehydration
By Albert Grazia, M.S., N.D.
Could you be chronically dehydrated ? Many people are and
never realize it. Our bodies require at least eight glasses
of water per day, more during exercise, illness, and hot weather.
People often think that even if they don't actually drink
water, they are getting enough by drinking coffee, tea, soft
drinks, juice or beer. The truth is that many of these beverages
have a diuretic effect, encouraging the body to excrete water
through urination, rather than retaining it. Think about a
grape versus a raisin. The one is plump and full and juicy,
containing all its natural water. The other is small, dry,
shriveled, its water gone. Although a grape in dehydrated
condition is still a good and useful fruit, the human body
when dehydrated does not function at its best and may be at
risk for many ailments.
The body is composed of nearly 75% water, and water is required
for many of its essential functions. Water is utilized as
a solvent. It also provides a means to transport nutrients,
hormones and other elements. It is used to produce hydroelectric
energy, especially in the brain. It is essential for maintaining
cell structure. Water is also necessary to maintain a lower
serum viscosity that enables proteins and enzymes to function
more efficiently. Chronic dehydration can lead to a loss or
decease in these functions and may ultimately result in disease
or can exacerbate an existing condition. Contrary to popular
belief, dry mouth or thirst is not the first sign of dehydration.
All life began in water; even the developing fetus is surrounded
by water. When the body is deprived of water, a water rationing
system takes effect. Histamine, a neurotransmitter becomes
active and redistributes water throughout the body. The order
of circulatory priority is the brain, lungs, liver, kidneys,
and glands, then comes the muscles, bones and skin. During
periods of dehydration, histamine insures that these vital
organs have enough water to function properly. If enough water
is not supplied, it must be taken from within the body. Chronic
dehydration can cause histamine to become excessively active.
This may result in symptoms that may be mistaken for other
disorders such as allergies, asthma, dyspepsia, colitis, constipation,
rheumatoid arthritis, and chronic pains in various parts of
the body such as migraine headaches.
Dyspeptic pain, which can range from simple heartburn to gastro-esophageal
reflux disorder (GERD), may be one of the early signs of dehydration.
During the early digestive process when food enters the stomach,
hydrochloric acid (HCl) is secreted to activate the enzymes
to breakdown the proteins found in meat and dairy. The acidic
contents of the stomach, called chyme, is then pumped into
the small intestine by passing through a valve, called the
pyloric sphincter. This acid chyme must be neutralized before
it damages the intestinal lining. The pancreas is responsible
for secreting the bicarbonate ions to neutralize the acid.
A large amount of water is required to produce this bicarbonate
solution. If sufficient water is not available, the digestive
process may be delayed and food may remain in the stomach
longer than necessary. Over a period of time, the stomach
acid may rise and if allowed to enter the esophagus, will
produce the sensation known as heartburn. Ideally, water should
be taken 30 minutes before meals, during meals, and again
two hours after eating.
Another possible complication of dehydration is joint pain.
The cartilage in your body, including your joints, is composed
mainly of water. As cartilage surfaces glide over one another,
some exposed cells become worn and peel away. New cartilage
is normally produced to replace the damaged cells. Due to
the lack of blood vessels in cartilage, water is needed to
transport the nutrients required for maintenance and repair.
Dehydration may increase the abrasive damage and delay its
repair, resulting in joint pain.
Asthma and allergies can be another indication that the body
has increased production of histamine. During chronic dehydration,
the body will attempt to conserve water by preventing unnecessary
water loss. A large amount of water is normally lost from
the lungs as water vapor through expired air. Histamine, which
also controls bronchial muscle contractions, may attempt to
restrict water loss through expiration by constricting the
bronchial muscles.
Another complication of dehydration can be constipation. When
water is in short supply in the body, the colon will act to
restrict unnecessary water loss through the stools. Colon
muscles will contract to squeeze out and subsequently reabsorb
water back into circulation. This can result in harder stools
that are not only more difficult to pass, but may also irritate
and weaken the walls of the colon, resulting in small pockets
known as diverticuli. Since the water that the colon reabsorbs
back into circulation is not filtered water, but wastewater,
it must then be filtered by the liver and the kidneys. This
may place additional strain on these overworked organs.
Depression may be another complication of chronic dehydration.
The amino acid tryptophan is required by the brain to produce
the neurotransmitter serotonin, which subsequently is needed
to make melatonin. An adequate amount of water is required
for tryptophan to be transported into the brain. Dehydration
may limit the amount of tryptophan available to the brain
and to complicate matters, the histamine levels may actually
stimulate tryptophan's breakdown in the liver.
Most of the body's water is found within the cells, and the
next largest amount is in the fluid surrounding the cells.
If water is not replaced frequently, this surrounding fluid
may continue to accumulate waste material and other contaminates.
The pumps in your cell membranes may not work as efficiently
because allowing dirty water into the cell can cause cellular
damage or cell death. You wouldn't bathe in the same bath
water without first cleaning the tub and adding fresh water.
Why would you allow your cells to be surrounded by waste material?
In conclusion, water is vital to good health and there is
no substitute for water. However, years of chronic dehydration
can not be reversed overnight by simply drinking a couple
of glasses of water. Rather water intake should be gradually
increased. How do you know if you're drinking enough water?
Your urine should be clear or lightly colored. A darker colored
urine may be an indication that your kidneys are working hard
to concentrate the urine.
Of course, under no circumstances should anyone discontinue
taking any prescription medications without the close supervision
of their physician.
Recommended reading:
YOUR
BODY'S MANY CRIES FOR WATER (You are not sick, you are thirsty)
By F. Batmanghelidj, M.D.
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