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The internal and external effects of dehydration on your body!

Dehydration, the lack of water in the body, can have serious consequences on our health and well-being. Our organism depends on adequate hydration for the proper functioning of all systems and organs. In this article we will explore what happens to our body when we become dehydrated and how we can identify and prevent these negative effects.

How Does Hydration Work?

Before we get into the consequences of dehydration, let's take a look at how hydration actually works. Water is essential for survival as it is involved in many biochemical processes, including transporting nutrients, removing toxins, and maintaining a stable body temperature. Our body loses water every day through urination, sweating, breathing and other processes. If the lost fluid is not replaced, dehydration occurs.

Phases of Dehydration

• Mild Dehydration: In the initial stage of dehydration, symptoms such as dry mouth, thirst, darker urine and slight fatigue may appear. The body begins to respond to fluid depletion with these early warning signs.

• Moderate Dehydration: When the lack of fluid becomes more pronounced, the symptoms intensify. The skin becomes dry, the amount of urine decreases, the muscles are cramped, dizziness and problems with concentration may appear.

• Severe Dehydration: In this stage, the consequences of dehydration escalate and become more serious. Dehydration can lead to circulation problems, low blood pressure, rapid heartbeat, confusion, dizziness and even loss of consciousness.

Consequences of Dehydration on Physical Activity

Dehydration can have several negative effects on physical activity and physical performance. When we are not hydrated enough:

• Endurance decreases: Dehydration limits the flow of oxygen to the muscles, which can quickly reduce your ability to sustain intense exercise.

• Increased risk of injury: Dehydration can lead to muscle cramps, increasing the chance of injury during exercise.

• Poorer regeneration: During exercise, muscles experience micro-damages. Hydration is key to proper repair and regeneration of muscle tissues.

Consequences of Dehydration on Organs and Systems

• Kidneys: Dehydration puts a strain on kidney function, as the concentration of toxins in the urine increases, which can lead to problems with kidney stones.

• Heart: Reduced body fluid can make it harder for the heart to pump blood, affecting blood pressure and heart rate.

• Digestive system: Lack of water can slow down the digestive process, which can lead to constipation and stomach discomfort.

• Skin: Insufficient hydration can cause dry and scaly skin, increase the risk of skin infections and slow wound healing.

How to Protect Yourself from Dehydration?

• Drink regularly: It is necessary to drink enough to balance the loss of water in the body. Make sure that your urine is light yellow.

• Adjust your fluid intake according to the environment: You need to drink more in hot and humid conditions and during physical activity.

• Enjoy hydrating foods and also drink regenerating drinks: Fruits and vegetables with a high-water content, such as watermelons, cucumbers and oranges, can help with hydration.

During physical activity, an individual loses both water and electrolytes, so the need for fluid cannot be replaced by water alone. Isotonic drinks containing minerals and electrolytes without added artificial flavours and sweeteners are recommended.

Dehydration is a serious challenge for our body, as water plays a key role in many body functions. The negative effects of dehydration range from reduced physical performance to serious complications for organs and systems. Being aware of your hydration needs and making sure you drink enough fluids are key steps to maintaining long-term health and well-being.

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