In 2016, on the occasion of World Water Day, a survey carried out among French people told us that 75% of them had daily water intake less than the minimum 1.5L of water required and recommended. by the Ministry of Health to maintain hydration levels. In other words, three quarters of French people are dehydrated on a daily basis.
[ Toluna sodastream study ]
What is chronic dehydration?
Dehydration is above all an imbalance in our water balance: the water and electrolyte intake are not sufficient to make up for the 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 body temperature. . This use of water causes losses that must be compensated by sufficient water intake. If the losses are greater than the water inputs, it leads to dehydration.
With a more scientific approach, to understand the phenomena of dehydration, you must 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. water in intra and extra cellular environments.
The intracellular environment corresponds to the interior of our cells. The extracellular environment corresponds to everything that is outside the cell, that is to say the intercellular spaces (between cells): tissues, blood, lymph.
A significant loss of sodium will also cause 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 water leak, this is a global dehydration.
[ Global dehydration ]
Dehydration is not a disease strictly speaking, but it can have significant consequences on health and lead to pathologies. Indeed, in the event 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 function of filter and elimination, this is called kidney failure. The cardiovascular system is also affected, the blood becomes more viscous following severe dehydration, the heart must therefore do more work to eject the blood into the vessels causing hypertension, beyond a threshold, the volume Blood suddenly decreases, 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, it is possible to prevent dehydration using simple means, by treating the origin of dehydration and drinking water regularly and in quantities adapted to the environment.
The origin of chronic dehydration can be multiple. Sweating is one of the main sources of dehydration. Sweat is composed mainly of water, so sweating means losing water. This is why excessive sweating can be the cause of dehydration, especially when you are in a risky situation such as a heatwave or during intensive sports sessions. During sports, water loss is also pulmonary, and increased by hyperventilation caused by exercise.
Then, digestive disorders (diarrhea, vomiting) cause increased water loss which can lead to dehydration, just as certain metabolic situations are more likely to cause dehydration: diabetics (type 1) eliminate more water due to 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 series of symptoms that should alert you to your hydration level. Thirst is the body's first warning sign when we think of dehydration, but it appears too late, contrary to what we might think. Being thirsty already means you have too low a hydration level.
The drop in blood volume caused by lack of water leads to poorer tissue oxygenation. This then results in a multitude of associated symptoms such as headache and fatigue, aggravated by hypotension. Pale skin can help you spot low blood pressure. The poor oxygenation of the body caused by lack of water also causes cold sweats, hands and feet are cold. To compensate for the lack of oxygen, the pulse accelerates, this is called tachycardia, your heart beats faster.
Certain signs of dehydration are more obvious to spot: a small quantity of urine and its dark color are an excellent marker of chronic dehydration, as is weight loss (up to 20% of initial weight) and the presence of skin folds, like those you might get after staying in a bath for too long.
How to overcome chronic dehydration?
To avoid chronic dehydration, the best thing is to anticipate your hydration level in order to have sufficient water intake throughout the day. We give you some tips to know if you are well hydrated. Firstly, monitor your weight, it is an excellent indicator of your hydration level because, initially, weight loss is correlated with water loss. A weight that remains stable is therefore reassuring.
You can also check your skin fold, i.e. lightly pinch your skin to see if it quickly returns to its original state. If not, you are probably running low on 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 of your hydration state.
You will have understood that 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, the absorption of water is accelerated in your body allowing you to replenish both water and mineral salt losses much more effectively than 'with water alone.
