Dehydration: The Silent Killer
As the world struggles with a global pandemic - are we forgetting about one of the most prolific killers: dehydration?
By: Luis Rubén III
Soft water, hard water, spring or well, carbonated or distilled - the litany of options for different types of drinking water is endless. And yet, even with all of those options in every flavor imaginable, water still seems to be on the precipice of being deemed "popular" by the masses. If only more folks, like you and I, were aware of the great peril that we put our bodies in when we are in a state of dehydration - maybe they would be reaching for the clear glass of fizzy water over the can of sugar-induced soda as well.
What does dehydration really mean? And how much water do we truly need to drink on a daily basis? Is the push for drinking more and more water warranted by data and hard research?
Turns out, the folks in the science lab are actually up to something and it is far more complicated than you might imagine. Let's start at the top: what is dehydration, exactly?
Diving Into Dehydration
The Journal of the American College of Nutrition (Ana Adan 2012), states that dehydration is the lack of homeostasis in the body in relation to fluid retention, meaning the body is in a state of imbalance and requires fluids to continue to operate at its maximum capacity. Or simply put, your body needs water to work properly.
You might be surprised to hear this (or maybe not) but the human body is primarily composed of water, 75% in infants to 55% in older adults (Barry Popkin 2011). Your brain in particular is composed of a whopping 75% of water and in cases of dehydration will actually shrink in size (along with a litany of debilitating effects following little water intake) (Jianfen Zhang 2018).
What Kind of Effects Are We Looking At?
In a phenomenal study of participants and residents in Riyadh, Saudi Arabia - one of the hottest and driest regions in the planet, located in the heart of the Middle East - researchers tracked nearly 400 men and women across the shopping malls in the North, South, East, and Western part of the Arabian capital to see what they knew about the effects of dehydration (Naila A. Shaheen 2018).
Turns out that the Saudi natives are much more informed on dehydration and its effects than one might think, for example, the results showed that both men and women were fully cognizant of the tell-tale signs of dehydration. Symptoms like dry lips, dry tongue, and thirst.
However, when it came to the lesser-known symptoms, it appears that a large part of the population had little to no knowledge of the cerebral effects of dehydration including fatigue, lack of focus, headaches, dizziness, muscle weakness, rapid breathing, and muscle cramps.
What Is Happening In The Brain
Researchers in China are currently trying to unravel what it means to have a dehydrated brain, in fact, they are currently attempting to understand what the correlation between a hydrated brain and its mental efficacy is in comparison to one that is dehydrated (Jianfen Zhang 2011). What they found is startling and is an eye-opener for anyone who suffers from chronic fatigue or lack of focus - your Achilles heel may not be your ability to think, rather your ability to keep you well hydrated.
In the landmark research that Dr. Zhang and his team are conducting in China, they discovered that a dehydrated brain shrinks in size by about 0.55% when not given an adequate amount of water during the course of 16 hours. However, when rehydrated, the brain swells a whopping 0.72%.
This change in percentage might not seem like much, but it is in fact significant because that means that not only is your brain significantly smaller (up to 2% in shrinkage) but when it is fully hydrated it is significantly bigger! That's right, you heard me correctly - your brain is physically bigger and better when you are giving it ample amounts of water.
Final Thoughts On Dehydration
Surely by now, you must be thinking: I definitely want a bigger brain, a better body, and it seems like just about everything starts failing if you don't drink your 8 glasses of water. Well, it turns out that your activity level, your personal medical history, and even your age affect how much water your body needs. And yes, it's true, women need slightly less water than some of us caveman-looking men.
But for now, I will leave you with this: drink if you're thirsty, trust your intuition, your body will let you know when and if you need water. No research or medical journal is going to provide you with "the perfect number" because everyone has a personalized number that only you and your physician can come to a conclusion about. Till then, remember to trust yourself, and go get a glass of water when you start feeling the midday lump, instead of the sugary drink you're used to, your brain and body will thank you later.
To Learn More About What Dehydration Means for the Body & Brain (References)
Ana Adan, (April 2012) Cognitive Performance and Dehydration. https://www.researchgate.net/publication/230600141_Cognitive_Performance_and_Dehydration
Barry M. Popkin, (August 11, 2011) Water, Hydration, Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
Naila A. Shaheen, (December 5 2018) Public Knowledge of Dehydration .https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282244/
Jianfen Zhang, (July 15 2018) The Effects of Hydration Status on Cognitive Performance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068860/
About the Creator
Luis Rubén
Writer, producer, and philanthropist, Luis Rubén has written for the likes of Harvard Medical School, Gottman Institute as well as appearing on iHeartRadio, CBS, ABC, and other local news affiliates.
Keep reading
More stories from Luis Rubén and writers in Longevity and other communities.
Day 4 of Quitting
If this is how sobriety feels, maybe it’s better to go through life a little buzzed… this, along with other hits like, I want to kill myself, I wish I was dead, and I’m going to throw myself off a bridge have been the only thoughts on rotation these past few days. I promise myself that if, in a month, I still feel like this (‘this’ meaning despondent, full of rage, and simultaneously numb) I can go back to smoking. Until mid-February though? Nicotine is off the table.
By sleepy drafts6 days ago in Longevity
Common pain relievers may raise heart disease and stroke risk, doctors warn
Millions of people worldwide rely on over-the-counter (OTC) pain relievers every day to manage headaches, muscle pain, arthritis, and other ailments. However, recent studies and warnings from medical professionals suggest that frequent use of certain common painkillers may be linked to a heightened risk of heart disease and stroke. These findings have prompted doctors to advise patients to exercise caution, particularly those with pre-existing cardiovascular conditions or risk factors. Understanding Common Pain Relievers Pain relievers, also known as analgesics, come in various forms, including non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, and diclofenac. Acetaminophen (paracetamol) is another widely used painkiller, often considered gentler on the stomach than NSAIDs. While these medications can provide quick relief from discomfort, long-term or high-dose use may carry unintended health consequences. NSAIDs work by blocking enzymes involved in inflammation, thereby reducing pain and swelling. However, the same mechanisms that relieve pain can affect the cardiovascular system. By altering blood vessel function and promoting fluid retention, NSAIDs may increase blood pressure, strain the heart, and elevate the risk of clot formation—all of which can contribute to heart attacks or strokes. What the Research Says Several recent studies have shed light on the cardiovascular risks associated with regular NSAID use. For example, research published in major medical journals indicates that even short-term use of high-dose NSAIDs can slightly increase the risk of heart-related events. The risk grows with long-term, daily use, particularly among people who already have hypertension, diabetes, or a history of heart disease. Acetaminophen, while often considered safer for the heart, is not entirely risk-free. Some studies suggest that high doses over extended periods may affect blood pressure and liver function, indirectly influencing cardiovascular health. Doctors emphasize that dosage and frequency are critical factors, and taking more than the recommended amount can be dangerous. Who Is Most at Risk? While anyone can experience complications from frequent painkiller use, certain populations are particularly vulnerable. Adults over 50, individuals with high blood pressure, those with a family history of heart disease, and people with metabolic conditions such as diabetes are at heightened risk. Dr. Linda Thompson, a cardiologist at a leading U.S. hospital, explains: “Many patients underestimate the cardiovascular impact of medications they take for pain. People think, ‘It’s just ibuprofen, it’s safe.’ But repeated, long-term use can quietly increase the risk of heart attacks and strokes.” Practical Advice from Doctors Medical professionals urge patients not to panic but to be mindful of their painkiller use. Key recommendations include: Follow Dosage Guidelines: Always adhere to the instructions on the packaging or as prescribed by your doctor. Avoid exceeding recommended doses. Limit Duration: Avoid taking painkillers for extended periods unless advised by a healthcare provider. For chronic conditions, discuss safer long-term strategies. Monitor Cardiovascular Health: Regular blood pressure checks, cholesterol monitoring, and periodic heart evaluations are crucial for anyone who uses NSAIDs frequently. Consider Alternatives: Physical therapy, acupuncture, lifestyle changes such as weight management and exercise, and other non-drug interventions can reduce reliance on painkillers. Consult a Doctor: Before combining pain relievers with other medications or if you have existing heart conditions, seek professional guidance. The Importance of Awareness Public awareness about the cardiovascular risks associated with common pain relievers is limited. Many people take these drugs casually, assuming that over-the-counter availability equals safety. However, as Dr. Thompson notes, “Accessibility doesn’t guarantee harmlessness. Awareness is the first step in preventing serious complications.” Healthcare providers are also working to educate patients on the importance of individualized treatment plans. Some patients may benefit from alternating medications or using lower doses intermittently, reducing cumulative risk. Pharmacists play a role too, offering advice on safer options and potential interactions. Looking Ahead While painkillers remain essential tools for managing discomfort, ongoing research underscores the need for cautious use. The emerging data on cardiovascular risks highlights that what is convenient today may carry hidden consequences tomorrow. By understanding these risks, following medical guidance, and exploring alternative pain management strategies, patients can protect both their immediate well-being and long-term heart health. Conclusion The widespread use of common pain relievers comes with unexpected dangers. Doctors warn that NSAIDs and other analgesics, when used frequently or in high doses, can elevate the risk of heart disease and stroke. Awareness, moderation, and professional guidance are key to using these medications safely. As more research continues to emerge, it becomes increasingly clear that effective pain management requires a balance between relief and long-term health considerations.
By Fiazahmedbrohi 7 days ago in Longevity
Comments
There are no comments for this story
Be the first to respond and start the conversation.