Chiropractic Care and the Consequences of Involuntary Dehydration
Dehydration occurs when the human body lacks a sufficient supply of water needed to maintain normal bodily functions and homeostasis. Dehydration occurs when the intake of water is insufficient to meet bodily water loss through common processes such as respiration, urination, sweating or diarrhea.
Water is essential to human health and wellness and this is evident when we look at how much of the human body consists of water. On average, water makes up approximately 60% of the weight of the human body. It is vital for important bodily functions such as maintenance of normal blood composition and volume, and also for removing various waste products from the body.
People often falsely believe dehydration only occurs due to strenuous exercise or during hot weather. While these are both very common causes of dehydration, other less obvious causes for dehydration also exist. Dehydration can, and does, often occur in individuals who aren't engaged in strenuous exercise or exposed to high ambient temperatures.
What are other common causes of dehydration? Dehydration can also be caused by vomiting, diarrhea, and increased urination. In these scenarios the body loses water much more quickly than it can be replaced. Compounding the situation is the fact that many over the counter and prescription medications and other common substances are commonly known to be diuretics. Diuretics increase urination and as a result, cause increased water loss. Another major factor contributing to dehydration are actually the favorite beverages typically consumed by Americans.
Many of us frequently drink coffee, black teas, soda, or alcoholic beverages in an effort to quench thirst and prevent dehydration. Unfortunately the effect is often quite counterproductive. The aforementioned beverages all have a diuretic effect on the body due to caffeine or alcohol. The caffeine in coffee, tea, soda, and other beverages can actually increase the volume and frequency of urination. This is also the case with the alcohol contained in alcoholic beverages. All of these drinks result in increased water loss in the body and, left uncorrected, eventually cause dehydration. Since these beverages are very common favorites for most Americans, it is probable that much of the population walks around predisposed to a mild state of dehydration. With this in mind, let's examine the three main stages of dehydration.
There are three major stages of dehydration. Each of these stages examines water loss based on a percentage of the total body weight. In mild dehydration, the patient experiences about a 3 to 5 percent loss in total body weight. Moderate dehydration is characterized by a loss of 6 to 9% of body weight. Severe dehydration reflects a significant loss of 10% or more of total body weight. Now that we have a better comprehension of the classification of dehydration, let's discuss some common symptoms of dehydration.
Research shows even a small 2% decline in hydration can lead to up to a 10% decline in athletic performance. Of course the effects of dehydration are not confined to athletes exclusively. Many Chiropractic patients actually first consult with a Doctor of Chiropractic because they are experiencing symptoms that are very similar to common symptoms of mild to moderate dehydration. Some of these symptoms commonly include:
What can we do to prevent dehydration? Of course, the first and best course of action is to ensure we consume enough water to meet our bodily requirements. An average sized adult requires about 1 quart, or 32 ounces, of water each day. Physically active adults require much more water: sometimes 4 to 5 quarts each day. To help prevent dehydration we should be careful to increase our intake of water before, during, and after physical activity. Some sources state we should consume four to six ounces of water for about every fifteen minutes of exercise. As a general rule, the more you weigh, the higher the temperature, and the more strenuous the physical activity, the greater the amount of water required by your body.
Many people erroneously believe they are not dehydrated because they are not vigorously exercising or simply because they don't feel thirsty. Exercise and the associated sweating speed the process of dehydration and make it much easier to occur, but they are not required for dehydration to occur. Contrary to popular opinion, thirst is not a reliable indicator of hydration. Thirst is actually a reaction to the early stage of dehydration. Research has shown the human body doesn't even perceive the sensation of thirst until it experiences a 1 to 2 percent loss in body weight. In other words, we typically don't feel thirsty until we are already mildly dehydrated!
Another potential issue associated with dehydration is the false belief that we are adequately hydrated because we consume plenty of fluids throughout the day. While consuming fluids is important, the type of fluids being consumed needs to be considered as well. Unfortunately most people choose beverages like soda, coffee, teas, or alcoholic drinks. As we've previously discussed, these beverages have a diuretic effect on the body and can lead to increased water loss. The increased water loss brought about by drinking these beverages can actually offset the benefits of the fluid they contain. Avoiding caffeine and alcohol and increasing your intake of water are wonderful ways to prevent involuntary dehydration.
You are probably curious how all of this talk about water and dehydration relates to Chiropractic care. The connections between dehydration and Chiropractic care are numerous. Chiropractors are concerned with the health and wellness of their patients. Since water is vital for wellness, it is obviously of great concern to the Chiropractor with the best interests of his or her patients in mind.
It is interesting to note that many patients initially consult with a Doctor of Chiropractic due to symptoms such as lightheadedness, headaches, dizziness, weakness, fatigue, neck pain, back pain or muscle spasms. All of these also happen to be common symptoms of mild dehydration. Dehydration has also been associated with other ailments such as impaired cognitive function and decreased physical performance. While the aforementioned factors are of great Chiropractic concern, the potential association between dehydration and spinal degeneration is of greater significance.
Positioned between bones of the spine are intervertebral discs. These are nature's shock absorbers for the spine. Intervertebral discs are composed predominately of water. These resilient water based structures have a tough outer fiber ring with a gelatinous like center layer. This permits the discs to be elastic, highly compressible, and allows them to absorb forces in the spine while maintaining its flexibility.
Research has shown us that degeneration within the intervertebral disc actually begins with dehydration within the disc. With age the intervertebral discs become less hydrated and lose much of their water and thus their flexibility and elasticity. These changes ultimately lead to degeneration of the spine, pain, and other symptoms.
Involuntary dehydration can occur even without strenuous physical exercise or high air temperatures. The human body generally doesn't even perceive thirst until the early stages of dehydration. Simply drinking more beverages may not be enough. The type of beverages being consumed needs to carefully considered as well. Drinking the wrong type of beverages throughout the day can lead to early dehydration. Early dehydration can have negative consequences such as a decrease in physical and cognitive performance. Water is essential to the cartilage that both lubricates and protects our joints. It is also essential to the intervertebral discs that exist to cushion and protect our spines. Sustained dehydration, even at a mild level, can lead to detrimental effects on our mental health and our physical well being. This illustrates why Doctors of Chiropractic are concerned with involuntary dehydration. Pursuing true health and wellness requires that we take the time to ensure we are adequately hydrated. A good Doctor of Chiropractic knows this.
Water is essential to human health and wellness and this is evident when we look at how much of the human body consists of water. On average, water makes up approximately 60% of the weight of the human body. It is vital for important bodily functions such as maintenance of normal blood composition and volume, and also for removing various waste products from the body.
People often falsely believe dehydration only occurs due to strenuous exercise or during hot weather. While these are both very common causes of dehydration, other less obvious causes for dehydration also exist. Dehydration can, and does, often occur in individuals who aren't engaged in strenuous exercise or exposed to high ambient temperatures.
What are other common causes of dehydration? Dehydration can also be caused by vomiting, diarrhea, and increased urination. In these scenarios the body loses water much more quickly than it can be replaced. Compounding the situation is the fact that many over the counter and prescription medications and other common substances are commonly known to be diuretics. Diuretics increase urination and as a result, cause increased water loss. Another major factor contributing to dehydration are actually the favorite beverages typically consumed by Americans.
Many of us frequently drink coffee, black teas, soda, or alcoholic beverages in an effort to quench thirst and prevent dehydration. Unfortunately the effect is often quite counterproductive. The aforementioned beverages all have a diuretic effect on the body due to caffeine or alcohol. The caffeine in coffee, tea, soda, and other beverages can actually increase the volume and frequency of urination. This is also the case with the alcohol contained in alcoholic beverages. All of these drinks result in increased water loss in the body and, left uncorrected, eventually cause dehydration. Since these beverages are very common favorites for most Americans, it is probable that much of the population walks around predisposed to a mild state of dehydration. With this in mind, let's examine the three main stages of dehydration.
There are three major stages of dehydration. Each of these stages examines water loss based on a percentage of the total body weight. In mild dehydration, the patient experiences about a 3 to 5 percent loss in total body weight. Moderate dehydration is characterized by a loss of 6 to 9% of body weight. Severe dehydration reflects a significant loss of 10% or more of total body weight. Now that we have a better comprehension of the classification of dehydration, let's discuss some common symptoms of dehydration.
Research shows even a small 2% decline in hydration can lead to up to a 10% decline in athletic performance. Of course the effects of dehydration are not confined to athletes exclusively. Many Chiropractic patients actually first consult with a Doctor of Chiropractic because they are experiencing symptoms that are very similar to common symptoms of mild to moderate dehydration. Some of these symptoms commonly include:
- Headaches, dizziness and light-headedness
- Muscle cramping and muscle pain
- Muscle spasms
- Dry mouth
- Thirst
- Dry skin
- Dry eyes
- Weakness
- Fatigue
- Confusion
What can we do to prevent dehydration? Of course, the first and best course of action is to ensure we consume enough water to meet our bodily requirements. An average sized adult requires about 1 quart, or 32 ounces, of water each day. Physically active adults require much more water: sometimes 4 to 5 quarts each day. To help prevent dehydration we should be careful to increase our intake of water before, during, and after physical activity. Some sources state we should consume four to six ounces of water for about every fifteen minutes of exercise. As a general rule, the more you weigh, the higher the temperature, and the more strenuous the physical activity, the greater the amount of water required by your body.
Many people erroneously believe they are not dehydrated because they are not vigorously exercising or simply because they don't feel thirsty. Exercise and the associated sweating speed the process of dehydration and make it much easier to occur, but they are not required for dehydration to occur. Contrary to popular opinion, thirst is not a reliable indicator of hydration. Thirst is actually a reaction to the early stage of dehydration. Research has shown the human body doesn't even perceive the sensation of thirst until it experiences a 1 to 2 percent loss in body weight. In other words, we typically don't feel thirsty until we are already mildly dehydrated!
Another potential issue associated with dehydration is the false belief that we are adequately hydrated because we consume plenty of fluids throughout the day. While consuming fluids is important, the type of fluids being consumed needs to be considered as well. Unfortunately most people choose beverages like soda, coffee, teas, or alcoholic drinks. As we've previously discussed, these beverages have a diuretic effect on the body and can lead to increased water loss. The increased water loss brought about by drinking these beverages can actually offset the benefits of the fluid they contain. Avoiding caffeine and alcohol and increasing your intake of water are wonderful ways to prevent involuntary dehydration.
You are probably curious how all of this talk about water and dehydration relates to Chiropractic care. The connections between dehydration and Chiropractic care are numerous. Chiropractors are concerned with the health and wellness of their patients. Since water is vital for wellness, it is obviously of great concern to the Chiropractor with the best interests of his or her patients in mind.
It is interesting to note that many patients initially consult with a Doctor of Chiropractic due to symptoms such as lightheadedness, headaches, dizziness, weakness, fatigue, neck pain, back pain or muscle spasms. All of these also happen to be common symptoms of mild dehydration. Dehydration has also been associated with other ailments such as impaired cognitive function and decreased physical performance. While the aforementioned factors are of great Chiropractic concern, the potential association between dehydration and spinal degeneration is of greater significance.
Positioned between bones of the spine are intervertebral discs. These are nature's shock absorbers for the spine. Intervertebral discs are composed predominately of water. These resilient water based structures have a tough outer fiber ring with a gelatinous like center layer. This permits the discs to be elastic, highly compressible, and allows them to absorb forces in the spine while maintaining its flexibility.
Research has shown us that degeneration within the intervertebral disc actually begins with dehydration within the disc. With age the intervertebral discs become less hydrated and lose much of their water and thus their flexibility and elasticity. These changes ultimately lead to degeneration of the spine, pain, and other symptoms.
Involuntary dehydration can occur even without strenuous physical exercise or high air temperatures. The human body generally doesn't even perceive thirst until the early stages of dehydration. Simply drinking more beverages may not be enough. The type of beverages being consumed needs to carefully considered as well. Drinking the wrong type of beverages throughout the day can lead to early dehydration. Early dehydration can have negative consequences such as a decrease in physical and cognitive performance. Water is essential to the cartilage that both lubricates and protects our joints. It is also essential to the intervertebral discs that exist to cushion and protect our spines. Sustained dehydration, even at a mild level, can lead to detrimental effects on our mental health and our physical well being. This illustrates why Doctors of Chiropractic are concerned with involuntary dehydration. Pursuing true health and wellness requires that we take the time to ensure we are adequately hydrated. A good Doctor of Chiropractic knows this.
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