Is Dehydration Messing With Your Health?
Does your skin become drier in winter? Mine does, especially my hands. I moisturise and drink as much fluid as possible but the cold dry air, having the heating on, plus hotter showers really has an impact. With the skin being the largest organ in the body I thought I would do some research on how best to keep myself hydrated not only in winter but also during menstruation, pregnancy and menopause.
Why is it so important to stay hydrated?
70% of our body is made of water but we lose water every day in our sweat, urine, bowel movements and through breathing. Staying hydrated (which basically means absorbing enough water) is crucial for:
keeping the bloodstream liquid enough to flow through blood vessels,
helping your body to digest food and eliminate waste products - not enough water can lead to constipation which causes an increase in toxins in your body,
regulating your body temperature through sweating,
moistening the linings of the your lungs and mouth,
lubricating and cushioning your joints,
reducing the risk of cystitis (urinary tract infection) by keeping the bladder clear of bacteria, and
carrying nutrients and oxygen to your cells.
The water in your body also serves as a shock absorber inside your eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy. And, the water you consume will go into doing all these things before it moisturises your skin.
So, how much water is enough?
For women over 19 years of age it is recommended that you drink 2.1 litres of water per day. This is just a little over 8 cups. However, this figure is based on the average person’s weight. If you weigh more, you should drink more and if you weigh less, your water requirements will be less.
I’m not one for weighing myself as I just prefer to go with how I feel in my body but it is important to know how much you weigh to ensure you are drinking enough fluid everyday. You basically need to drink 33ml per kilo of body weight. For example, if you weigh 55kg, you should drink 1.8 litres of water per day (0.033 x 55 = 1.815); if you weigh 90kg, you should drink 3 litres of water per day (0.033 x 90 = 2.97).
Of course, if it’s a hot day or you are doing physical activity, your water intake should increase accordingly.
You don’t have to get all your fluid from plain water. You can add fruit or veggies to flavour your water and you can get some from coffee and tea. It’s best to stay away from sweetened beverages like juice or energy drinks. Many people are conditioned to expect high levels of sweetness in everything. But, sugary drinks can lead to malhydration and can harm your health.
What are the signs of dehydration?
Thirst
Headaches
Lethargy or tiredness and weakness
Mood changes and slow responses
Dry nasal passages (which can sometimes cause a bleeding nose)
Dry or cracked lips
Dark-coloured urine
Confusion and hallucinations
The flip side to this is drinking too much water. This can be harmful to as water toxicity is a possibility. Normal functioning kidneys can filter more than 0.7 liters of fluid per hour, but when someone begins to consume more than 1 liter per hour, for a prolonged period of time, water intoxication can occur. Symptoms of water toxicity include head pain, cramping, nausea, vomiting, drowsiness and fatigue.
Hydrating in winter - why?
We tend to think more about staying hydrated in the summer time. However, in colder weather, it’s actually more difficult to notice when your body is sweating. Extra layers of clothing can cause you to perspire. Combine that with drier air and your body can become dehydrated without you even noticing. Colder weather can also cause you to urinate more frequently and you may also drink less because you don’t feel as thirsty.
Staying hydrated through the winter can help to boost your immune system and give your body the support it needs to fight off infection. Drinking water and staying hydrated can also help you stay warmer in the winter months. Did you know that when you aren’t adequately hydrated your body can become cold?
Some tips for keeping your skin more hydrated in winter include:
Put a diffisuer on to help keep the air inside your house more moist or invest in a humidifier
Cold air outside can tempt us to crank up the heating inside. But this can make the air in your home even drier. It’s better for the temperature in your home to be cool and comfortable.
Don’t be tempted, like me, to crank up the heat when you shower. Hotter showers will dry out the skin. If your skin turns red the water is to hot…..oooops!
Use thicker, richer moisturisers on your body and apply straight after your shower. Patting your skin dry rather than rubbing is better.
Moisturise your hands more frequently. We are very conditioned from covid to wash our hands frequently but this can have a very drying affect. So it’s best to moisturise after each washing and wear gloves when doing dishes. I have just started using a fabulous hand moisturiser. I love it so much I’ve ordered some tubes to have in the clinic :)
Hydration in pregnancy and breastfeeding?
Whilst you’re pregnant it is important to stay hydrated. As mentioned above water helps to form the amniotic sac which cushions your baby and it also helps to produce extra blood to supply your baby. Initially there is no need to increase your water intake. However, as the baby and your body grows with pregnancy you may need to adjust your water intake to ensure you are adequatly hydrated. Your regular check ups are a great way to know your current weight and you can adjust your fluid intake using the weight to fluid ratio above.
Breastfeeding does require an increase in fluid as you lose approximately 740mls of water in breast milk everyday. Drinking a glass of water every time you feed is a great way to help keep you hydrated. When breatsfeeding you should be drinking enough so that you rarely feel thirsty.
Hydration during your period?
Drinking enough water is important when you’re on your period because you lose fluids through bleeding. Dehydration can make you feel fatigued and cause muscular pain as enough oxygen is not reaching your red blood cells. Staying hydrated while menstruating can help to:
Alleviate backache and cramps. Since your estrogen and progesterone levels are low during your period, it causes your body to retain water, which makes you feel bloated and experience cramps. Drinking enough fluid helps to flush out your system and reduce these symptoms.
Reduce headaches and migraines. When you’re dehydrated there is not enough oxygen getting to your brain cells. This causes the brain to temporarily contract making the brain pull away from the skull, leading to throbbing headache and triggering migraine.
Decrease feelings of weakness and fatigue. Dehydration lowers blood pressure, thereby reducing energy levels. If you’re not drinking enough water, your fluid balance can be changed, which could make you feel weak as the heart has to pump harder to supply the skin and muscles with oxygen and nutrients.
If you are experiencing difficult or painful periods it is important to speak to a health professional. Shiatsu can be beneficial in uncovering the cause behind your discomfort and regulating your cycle. What you experience during your period is useful in also diagnosing your whole body health. Ask me how I might be able to help you or if you’re ready, book in for a Shiatsu.
Hydration in menopause
As above, there are many important reasons to stay well hydrated throughout menopause. Absorbing enough water can alleviate some of the symptoms many women experience during “the change”.
Dehydration may affect your brain function, causing forgetfulness, fuzziness and brain fog.
Dehydration is a common trigger for headaches, which may become worse during perimenopause.
Dehydration may cause joint paint and inflammation.
Lack of liquid may trigger itchey and irritable skin.
Dehydration causes your digestive system to slow down and reduce mobility in the gut, resulting in issues such as constipation and diarrhea.
Dehydration may impact your mood swings, anxiety and stress levels, as well as causing heart palpitations.
Drinking enough water can help support your energy levels and reduce fatigue.
Your nervous system may be affected by dehydration, triggering hot flushes and night sweats.
Though it might sound contradictory, drinking water can help incontinence.
Clearly, it is super important to stay well hydrated not just for good skin health but also for whole body health. I definitely know I go through times where I don’t drink enough and end up with headaches, poor sleep, low energy and some of the other signs of dehydration. I’'m definitely going to make sure I keep myself better hydrated this winter, during my period and as I hit into perimenopause. How about you?