Dehydration, when severe, can be life-threatening
Why is water so important to our bodies?
Water is extremely important for the well-being of our bodies because all our cells and organs depend on water for functioning. In fact, the basic unit of a cell is mostly water. Blood and saliva too contains mostly water.
For example:
- Water is a lubricant for organs to function normally
- Water forms the fluids that surround the joints and helps them work normally. This allows you to flex and extend your joints when you walk or perform ordinary chores with yours hands Water also forms the basis of your digestive fluids.
- Water regulates your body temperature by distributing and getting rid of excess heat through sweating.
- Water forms the basis of your urine and help detoxifies the body of waste products.
Water also helps prevent disease, decrease the risk of cancer and helps in the cure and recovery of various ailments when you do have them.
It has been published that drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it potentially reduce the risk of breast cancer.
Why would anyone get dehydration?
An average adult loses more than 2.5 litres (2 and half coke bottles) of water a day by simply living, meaning to say by breathing, sweating and eliminating waste.
You will lose more than this if you are active, such as when you're exercising or standing out in the hot sun. If you have lost more liquid than you have consumed, then you will get dehydration, simple as that
Some causes are very common:
- You don't drink enough water. A lot of people don't do this because they claim busy work schedule or simply that they "forgot". Some people even lack access to clean water.
- If you are sweating excessively. This is especially when you are exercising or engaged in strenuous physical activity, and you forget you have to drink more fluids than usual.
People who live in the tropics like us need more water than people living in temperate climates. Consequently, people who work outdoors in the harsh sun need more fluids than people who work in air-conditioned rooms.
- When you are having diarrhoea or vomiting. Beware especially of this in children and infants - it can be very serious. It is estimated that more than 1.5 million infants and children die from dehydration every year as a result of diarrhoea.
- If you are having a high fever
- If you are having increased urination due to diabetes or certain medications like thiazides or if you are drinking too much alcohol
- if you have extensive burns, whereupon you will lose fluid through your skin.
How will I know if I'm dehydrated?
You will know if you experience the following:
- Dry mouth
- Thirst
- Sleepiness of tiredness
- Going to urinate a lot less often or going for eight hours or more without urinating (for children)
- Muscle weakness
- Headache
- Dizziness
- Having few or no tears while crying if you are an infant or child
But if you have extreme thirt or extreme irritability with all those symptons, you are likely to have severe dehydration. If this happens, you have to go to hospital immediately because however much you drink will not save you in time.
In Children and infants, severe dehydration can manifest as extreme fussiness or sleepiness
Why is dehydration so dangerous?
Because it can cause heatstroke, swelling of the brain, fits, hypovolaemic shock, kidney failure, coma and subsequently death
How is dehydration treated?
It actually depends on how severe the dehydration is and your age. If it's mild and you're an adult, you can compensate by drinking lots of water or isotonic drinks. You should avoid all beverages with caffeine as they may temporarily make the dehydration worse.
For severe dehydration, it's straight to the hospital and rehydration by IV fluids
Sources: Dr.Y.LM, TheStar
After reading this, I believe you quickly go to grab a glass of water and grulup, grulup finish the water to keep yourself hydrated. So, whenever you do not drink water. Do come back always to read the article and DRINKS! =)
Improving your running form can help you run quicker, more efficiently, and with less stress on your body. Follow these tips to work on perfecting your form.
Look Ahead
Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet.
Land Midfoot
Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle (ball) of your foot, and then roll through to the front of your toes
Keep Hands at Your Waist
Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Ironically, you may actually get more tired by holding your arms that way and you'll start to feel tightness and tension in your shoulders and neck.
Relax Your Hands
As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.
Check Your Posture
Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.
Relax Your Shoulders, Too
Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.
Rotate Arms from the Shoulder
Your arms should swing back and forth from your shoulder joint, not your elbow joint
Don't Bounce
Try to keep your stride low to the ground and focus on quick turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.
Keep Arms at Your Side
Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently. Imagine a vertical line splitting your body in half -- your hands should not cross it.
article from fitmusic.com
