The four D's of dehydration



Rome wasn't built in a day part 2 will have to wait....

As you may or may not know, to be healthy and fit it is an absolute must that your body gets the correct amount of rest, physical activity, nutrients and hydration. I intend on doing a blog for each and then afterwards blogs with tips on how to be more healthy in each of these areas. I think it is important, firstly, to understand why we need to drink more water and less sugary drinks. This blog will identify some of the many reasons as to why a healthy level of hydration is important. 

Water.... Water.... — oh yeah, and more water.....

No, not too much water actually, you would not want to drown your brain (yes that is a thing). But your body neeeeeds water. In fact, I'm going to capitalise that ....


More than half of our bodies are water. Interestingly an average of only 8pts apx 3/4 of a stone of this water is found in the blood. The rest is found on the insides of our cells. As you may remember, people's bodies are made up of billions of individual cells. These cells contain cytoplasm which is where metabolic reactions in the body take place. Since metabolic reactions are those which are required to keep us alive, water is kinda important. The hydration of the cells determines how well, or not well each cell may be able to function.

Hydration is not a matter of water alone, because it is the balance between salts (minerals) and water that leads to a healthy hydrated state. Given that excess consumption of salt is potentially nothing less than a global health CRISIS, it is likely that more water is needed in the diet to balance salts out, scientists conclude that around 8 glasses of water a day is a healthy amount. The exact amount is debatable (as you will see in a future article) but the most important thing is... we need water.

Many people claim to not even drink one drink of water a day. A lot of people substitute water for tea, coffee, juice, or even worse fizzy pop. Of course we feel like we are drinking, and we are told that it is bad for us. But we easily may forget why, or fail to understand how?... For the purpose of this article I am not going to touch upon health issues which may rotate around drinking excess of caffeine, or the synthetic substances (far to complex for a short read) but let us take into consideration sugar alone......


If this term was not coined before then it is now.... Sugary drinks give us the 4 D's

Diabetes (type II) risk — people don't tend to really think about an illness until it happens to them, but diabetes is increasing in prevalence in the west and can lead, over time, to the failure of major organs in the body. One study claims that adding one sugary drink to the diet increases the risk of diabetes by 15% 

Dehydration - well really that is what this blog is about, how to drink more water, and thus be more hydrated... when too much sugar is in the diet the body has to dilute the levels of sugar able to get into the body by flushing it out with water — the water that you need to keep alive that is.

Depression (risk) — whilst depression is multifactoral several studies, and one particularly large scale study links depression with sugar consumption. This does not make sugary food consumption a cause, but potentially a self medication to comfort the depressed individual may be likely. Sugar is addictive and people need to wake up and smell the coffee (or rather don't). Depression is personal, each person who has depression has their own unique emotions and triggers, but most find some way of self medication (usually subconsciously). The problem is that the more we have the more we will crave, and the cycle can feel difficult to break. Moreover it has been shown that the consumption of excess sugar leads to increased production of cortisol (the stress hormone) in rodents, meaning that there is a potential this happens in humans too, just like with any other addiction, when we consume the toxin it changes our biochemistry, which only worsens our level of depression and strengthens the addiction.   

Diarrhea — Some sugars are not absorbed easily, and can lead to abdominal cramping, and diarrhea.  

In addition to a host of other risks which excess sugar in the diet is linked to such as, increased spots, being prone to yeast skin infections, joint pain, heart palpitations, bad teeth, vertigo, and weight gain.  

Respiration produces water. So when we make energy from food, we also make water from food. That's pretty useful, because we may also need sweat when we are using the energy doing exercise. As you may already know, all food (which hasn't been dried) contains moisture, and therefore part of your daily recommended intake of water, which brings me onto my next point (which will be in the next blog) entitled you are what you eat.... .

No — this does'nt not mean to say if you eat frogs legs then you become a frog....If you eat too much pig, you will be a pig — if this was the case I would not recommend that we eat vegetable's (which I obviously do reccomend)

Disclaimer: I am not a medical or sports science professional. Everything I write is based on my personal experience and knowledge, in the hope that it helps people like myself who are interested in learning about the hows and whys of keeping fit. Nothing I will write in any of my health and fitness blogs is intended to replace professional help, diagnose, treat or cure any medical condition. If you feel unwell in yourself, you should seek a GP, doctor, or Psychiatrist.    — See more at:


There is no way to organise blogs into date order

1.On ya bike 

2. Get Fit — Rome wasn't built in a day, you have what it takes!


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