Drinking enough and still getting dehydrated? This is the reason

Many are sure that if they make sure to drink during the day, they are protected from dehydration. In practice, every summer people come to clinics who drank quite a bit, but still suffer from dehydration. The reason is that it is not always just about the amount of fluids, but also the way in which the body loses them.

The Israeli summer puts the body to the test. The intense heat and humidity make us sweat more, sometimes without us noticing the amount of fluid we’ve lost. In children, the elderly, outdoor workers, athletes and people with chronic diseases, the risk is even higher. But even healthy people may find themselves dehydrated, even though they make sure to drink throughout the day.

The medical literature also reinforces this message. A review of studies published in the journal Sports Medicine found that the feeling of thirst does not always reflect the body’s true fluid status. In fact, for many, the feeling of thirst decreases even before the body has completed returning the fluids it lost. In situations of high fever, prolonged sweating or physical activity, the researchers recommend not relying only on the feeling of thirst, but making sure to drink proactively throughout the day, especially among adults, outdoor workers and athletes.

1. Not all fluids that enter the body stay in it – When we sweat, the body not only loses water but also salts, mainly sodium. If you lose fluids for long hours and do not supplement them appropriately, weakness, headaches, dizziness, fatigue, decreased concentration and sometimes muscle cramps may occur.
2. The feeling of thirst sometimes comes too late – Many people drink only when they feel thirsty. In practice, the feeling of thirst is a mechanism that is not always fast enough, especially in adults, children and the elderly. Therefore, it is recommended to drink at regular intervals throughout the day, even if you do not feel an immediate need.
3. The drink you choose also makes a difference – Water is the best choice in most situations. Conversely, drinks high in sugar or alcohol are not an ideal substitute for daily drinking, and in some cases may even make it difficult to maintain fluid balance.
4. The color of the urine is a clue – One of the simplest signs of the state of the fluids in the body is the color of the urine. Light urine usually indicates adequate drinking, while darker urine may indicate a need for fluid supplementation. It is understood that this is not a single index, but it can help in the daily routine.
   

    

5. Some people need more fluids – Working outside, exercising, high fever, diarrhea, vomiting, pregnancy and breastfeeding are just some of the situations in which the body loses more fluids than usual. In such situations it is important to increase the amount of drinking according to the conditions and health status.

When significant dizziness, confusion, extreme weakness, rapid pulse, decrease in the amount of urine, abnormal sleepiness or difficulty drinking appear, you should not be satisfied with continuing to drink at home. In such cases it is important to seek a medical examination, especially in small children, the elderly or people with underlying diseases.

Dehydration is not measured only by the number of glasses we drank during the day. It is also affected by the heat, the humidity, the degree of sweating, the activity we perform and the body’s ability to maintain the fluid balance. Making sure to drink regularly throughout the day, avoiding prolonged exposure to heat and early recognition of the warning signs can prevent most cases of dehydration in the summer.

Dr. Kay Alkara is a family doctor, Maccabi Health Services North District