Dehydration is one factor that affects a person's weight. Studies have shown a strong correlation between dehydration and weight gain.
However, dehydration affects human health in several ways. So, it not only causes you to be fat, but it can also take a toll on your health.
What is Dehydration?
Dehydration occurs when the human body does not get enough water. The amount of water entering the body should be greater than the amount of water leaving the body. It can occur at certain levels, from mild to severe dehydration.
All this will depend on how much water your body becomes deprived of. The human body is mostly water, with an average composition of 60 percent. It is very important to ensure that you are getting enough water.
The amount of water in our bodies can also vary. Studies have proven that babies have more water than adults.
Furthermore, female adults consume less water than male adults. Older and obese people consume the least water due to health-related factors.
We lose water from our bodies every day. This happens through talking, sweating, breathing, peeing, pooping, and crying. Not to mention that you could get dehydrated for various reasons. You can also lose more water when vomiting, having a fever, or having diarrhea, and when you sweat excessively.
Drinking water or other fluids and eating foods with liquid components can replace the lost water. However, you can become dehydrated if you don't drink water regularly or forget to do so.
How Can Dehydration Make You Fat?
Many studies show the relationship between dehydration and a person's weight. There is a significant difference between dehydration and becoming fat because of it.
Dehydration and Metabolism
People who love exercising do it regularly to lose weight. This helps to shed those unwanted pounds. It also improves metabolism. To make that happen, they make sure they stay hydrated.
Otherwise, dehydration can adversely affect metabolism. At its optimal rate, metabolism turns fat and calories into energy. If it is slow or performs poorly, the body stores fat and calories more easily.
Thus, the faster your metabolism is, the more calories and fat you can burn and turn into energy.
This is possible by staying hydrated. Water is vital to maintaining our bodies' health and proper function. It is the main component of every organ in your body, including the muscles, skin, and bones.
Regarding metabolism, water helps the body burn calories through eating. With dehydration, your metabolism slows down.
Studies have shown that drinking 2 cups of water before a meal increases one's metabolic rate by 30%. In 2016, Thornton conducted a mini-review on the association between hydration and weight loss.
His study showed that increased water intake promotes weight loss by decreasing food intake and promoting fat loss via lipolysis, the breakdown of lipids (fats).
Further, it indicated a reduced risk for obesity and type 2 diabetes.
Dehydration and Weight Gain
The main idea is that dehydration can cause weight gain and slow a person's metabolism. It all boils down to the body's inability to burn calories and convert them into energy, leading to rapid weight gain.
This is due to a slower metabolic rate than it should be. When you become dehydrated, you tend to be twice as hungry as usual, leading to increased fat and calorie intake.
You might mistake the rumbling in your stomach for hunger, which could actually be your body asking for water. Water is a great appetite suppressant. So, the more you drink water, the less hungry you feel. Then, the faster your metabolism can work and burn those unwanted calories and fats.
Dehydration and Muscle Performance
Water helps the body function to its fullest potential, including the ability of the muscles to work properly. If the body does not get the water it needs, it tends to always be tired. This may disable the body from performing physically challenging tasks better. If you always get tired, your first instinct is to relax, rest, or sleep.
Take note: sleep is one factor that can help you gain weight. Generally, you cannot get enough exercise if your muscles cannot function at their optimum level.
Even minimal and ordinary work can make you fat. Also, if you are tired, no energy needs to be converted for the body. Instead, it only stores stubborn fat.
The Bad Effects of Dehydration on Human Health
You may well know how to lose extra pounds. However, it is also essential to be aware of the other health effects of dehydration on the human body.
A Headache, Migraine, and Poor Brain Performance
The Human Brain is composed of at least 70 percent water. With that number, it’s already clear that drinking water is important. This is why drinking water must be frequent. Headaches, Migraines, or the Brain's poor performance are the main causes of fatigue. As mentioned above, dehydration can lead to feeling tired all the time.
High Blood Pressure
If the body gets the amount it needs, blood comprises 80 to 90 percent water. When you become dehydrated, the water level in your blood drops, making it thicker. As a result, the blood becomes less able to flow normally, increasing blood pressure.
Asthma and Allergies
Histamine is an active compound produced by the immune system. It is the primary contributor to allergic reactions. When the body loses more water, the amount of histamine produced by mast cells and basophils increases. This increases blood flow to the allergen area, triggering inflammation. Asthma triggers mucus secretion in the airway, making breathing hard during an attack.
Skin Impurities and Diseases
A hydrated skin is composed of at least 80 percent water. If left dehydrated, it decreases the body's ability to eliminate toxins through the skin. Having enough water keeps our skin moisturized, helping prevent wrinkles and early aging. Furthermore, dehydrated skin is vulnerable to certain skin disorders.
Kidney Problems
The human kidney is the body's filtering mechanism. It filters blood, turning it into urine that contains waste, toxins, and excess fluids. Water provides an extra boost to the kidneys, helping them filter blood better. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones, and even kidney failure.
Heat injury
When you are exercising vigorously and sweating heavily and don’t drink more fluids, you may end up with a head injury. It ranges in severity from mild heat cramps to heat exhaustion, potentially life-threatening heatstroke.
Seizures
Electrolytes — such as potassium and sodium — help transmit electrical signals from one nerve cell to another. If your electrolytes are out of balance, the normal electrical messages can become mixed up. This can lead to involuntary muscle contractions and, in some cases, a loss of consciousness.
The Signs and Symptoms of a Dehydrated Person
How do you know if you are dehydrated? These are the signs that you should pay attention to. This is to warn you that you might need more water in your body.
An infant or Young Child
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Dry mouth and tongue
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Sunken eyes, cheeks
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Sunken soft spot on top of a skull
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No tears when crying
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No wet diapers for three hours
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Listlessness or irritability
Adult
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Extreme thirst
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Dry or chapped mouth
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Irregular or little peeing
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Dark-colored yellow pee
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Dry, cool skin
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Dizziness
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Headaches
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Muscle cramps
How Do You Prevent Dehydration?
The most basic way to prevent dehydration is to drink plenty of fluids and eat high-water foods, such as fruits and vegetables. Letting thirst be your guide is a good daily practice for most healthy people.
However, there are cases in which people are more likely to become dehydrated. People may need to take in more fluids if they are experiencing conditions such as:
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Strenuous Exercise
Generally, it's best to start hydrating the day before strenuous exercise. Producing lots of clear, dilute urine is a good indication that you're well-hydrated. During the activity, replenish fluids regularly and continue drinking water or other fluids after you're finished.
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Vomiting or Diarrhea
If your child is vomiting or has diarrhea, start giving extra water or an oral rehydration solution at the first signs of illness. Don't wait until dehydration occurs.
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Illness
Older adults commonly become dehydrated during minor illnesses, such as influenza, bronchitis, or bladder infections. When you're not feeling well, make sure to drink extra fluids.
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Extreme Temperatures
You need to drink more water in hot or humid weather to help lower your body temperature and replace what you lose through sweating. You may also need extra water in cold weather to fight moisture loss from dry air, particularly at higher altitudes.
How Much Water Do You Need?
They should drink about 15 cups of water, and women should drink about 11 cups a day. This is according to Rachel Berman, a registered dietitian and senior content director at Very Well. She added that whether you eat or drink it, don’t stop until you get enough. She showed that it is no longer the old-school “eight glasses a day.” It’s more than that nowadays.
She added that if one exercises, much more is needed for optimal performance. “It’s variable based on your body weight and how intense you’re working out, but the American College of Sports Medicine recommends 16 to 20 ounces at least four hours before exercise and three to eight ounces every 15 minutes during exercise (especially in hot temperatures).”
Other Ways to Keep Hydrated
A glass of water is indeed the best way to keep hydrated.
However, there are plenty of other ways to stay this way. This is good news for people who don’t like the taste of tap, bottled, or any other drinking water.
So, let’s start by listing some alternative ways to stay hydrated.
Edible and Drinkable
Who says you can’t have your water — and eat it, too? According to the Institute of Medicine’s recommendations, we should consume 20 percent of our daily water intake.
Soup, yogurt, and oatmeal are all great fluid-filled foods. But these summer-friendly fruits and veggies can also help with hydration. Next time you’re feeling thirsty, pile these on your plate.
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Lettuce
Lettuce has 96% water. It is one of those green vegetables that has high water content. Zucchini, radish, and celery are composed of 95 percent water.
Ninety-four percent of a tomato's weight is water, and green cabbage is 93 percent water. Vegetables that contain 92 % water include cauliflower, eggplant, red cabbage, peppers, and spinach.
Broccoli is 91 percent water by weight. Other healthy, hydrating foods include carrots (87 percent water) and green peas and white potatoes (79 percent water).
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Strawberries
Strawberries are always a sweet treat that is perfect for staying hydrated. They are 92% water (most berries are) and are loaded with fiber and vitamin C.
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Cucumbers
Whether you slice or dice them, cucumbers keep cool at the number one spot on the water-logged fruits and vegetables list. Composed of 96 percent water, they have no saturated fat or cholesterol and are very high in vitamin K, B6, and iron.
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Celery
Celery stalks are about 95% water. It is also high in fiber and rich in minerals. They include potassium and vitamin K. This often-overlooked veggie is way more than chicken wing garnish! Remember, “they’re not just packed with nutrients, but also because they’re not calorie-free,” says Berman. “Adding a bit of crunch [for texture] is nice.”
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Watermelon
Watermelon is one of the world’s thirst-quenchers. The fruit is made up of 92% water, as its name suggests. Salt, magnesium, and calcium make it great for rehydration or a thirst quencher!
This is according to a 2009 study by the University of Aberdeen Medical School. This watery fruit is also a good source of potassium, vitamin C, and vitamin A.
Drink it Up
Most beverages will help contribute to your daily water intake. But not the alcoholic ones, of course.
Here are five drinks that offer extra benefits, too.
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Fat-free or skim milk
Everyone knows milk is an excellent source of calcium that will keep your bones in tip-top shape. Research also shows that milk is better than water and sports drinks for rehydration and recovery after exercise. Just be sure to choose a slimmed-down carton since the fat in whole milk can delay fluid replacement.
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Smoothies
Can’t choose just one hydrating option? Slurping down a homemade smoothie is a great way to combine your favorite flavors into one nutritionally packed glass. “And it only takes seconds to scarf down!” says Berman. Try drinking your fruits and veggies in smoothies.
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Sports drinks
Sugar and sodium are good ingredients in sports drinks. They contain electrolytes and protein. In most markets, sugar and sodium can bring your body back to balance faster than water. They are great after an exhausting workout lasting over 90 minutes!
For shorter workouts, sports drinks may mean a lot of extra carbs you don’t need. You may want to carefully monitor your sports drink intake.
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Coconut water
Coconut water is low in carbohydrates and still rich in potassium. There’s a reason people go nuts for this tropical drink. Unlike sports beverages, it is unsweetened. It can also be very hydrating.
In a Medicine & Science in Sports & Exercise study, the all-natural beverage effectively rehydrates after light exercise. However, for more intense sweat sessions, the low-sodium drink fails to replenish the salt the body loses.
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Coffee and Tea
Isn’t coffee a diuretic? It means it causes urination and, thus, dehydration. Well, yes, but a recent study in PLOS ONE disproves the myth that it does. Both coffee and tea have hydrating effects.
Not only will your daily cup contribute to your water needs, but the caffeine in these two beverages can also sharpen your memory, boost athletic endurance and performance, and reduce the risk of many serious ailments, including diabetes and heart disease.
Staying hydrated is essential. Everything is interconnected, and again, dehydration can make a person fat.
However, excessive calories and fat can also affect health, leading to dehydration, high blood pressure, and kidney problems.
So, here is an important lesson to keep in mind. Always stay hydrated to stay healthy and keep your body functioning correctly!
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