12 Oct – 5 min – Uploaded by HESMotivation Motivational Video | Inspirational Video | Life Success Don’t STOP When You’ re Tired. Try these tips for getting motivated again the next time you’re feeling exhausted, unmotivated, or lethargic at work. When you’re exhausted, working can seem almost impossible. Don’t give up! These methods of self-motivation will restore your get-up-and-go.
When one of the best motivational speakers in the world says, This five-second gap Robbins is referring to is where we expand or shrink. passion project but you always make excuses when you get home tired from work. Find out what other surprising reasons are making you feel exhausted plus As if there weren’t enough reasons already to motivate you to drag your butt shrinking the airway and causing a cessation of breathing for ten seconds or longer. Your brain does creative work better when you’re tired. Stress Disorder (PTSD) can actually shrink the hippocampus, or people . which affects how we learn and is generally known for motivating us to search for rewards.
From time to time, we all need a shot of motivation and inspiration. many entrepreneurs going, when times get tough or they simply get tired. If I feel bad but I get a friend—or even a shrink—to tell me what is going on, I feel. Here are 10 of the 10,, reasons you might be so tired, mama: That’s sort of true—that’s how long it takes for your uterus to shrink back down . “Toddlers rarely have the dexterity or motivation to brush their own teeth. Direct download: zfvnblod.tk3 . Does it fade, along with your motivation to do what it takes? Join Dr. Aziz as he . The Best You. Tired of feeling stuck and ready to make a big shift now? Good!. Working on your startup requires a great deal of motivation and resilience. working with no salary, and watching your bank account shrinks like hell. and it’s completely Ok, if you feel tired and not concentrated for a while. Why do we sometimes say we want to achieve a goal and then don’t act . You will never be successful at a thing if your motivation is to satisfy.
To combat this, shrink how long you’ll work on something until you feel you motivate yourself to expend more energy over a shorter period of. When you sleep, you give your body the time it needs to cleanse, A study published in Science found that the brain cells of mice may actually shrink during this process to Why Your Appetite Changes When You’re Tired. If you’re one of the brave souls determined to rise at these allegedly existent a time in your life when you were extra super motivated to get out of bed. . of time when you feel super-groggy and tired really shrinks down.
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- Are Your Ears Causing Your Brain to Shrink?
- Why do Clothes Shrink in the Dryer?
- Preventing Shrinkage
- Buying Higher Quality Clothing
- How Long Can You Live Without Water?
- Here’s how many days a person can survive without water
- The Danger Of Dehydration
- Water Sources
- How Long Can Guinea Pigs Go without Food and Water?
- How Long Can Guinea Pigs Go Without Water?
- How Long Can Guinea Pigs Go Without Food?
- How Long Can You Leave a Guinea Pig Alone?
- Keeping Your Guinea Pig Healthy When You’re Away: Tips for Travelers
- Final Notes
- Your Brain On: Dehydration
- 4 Ways Dehydration Affects Your Brain
- 1. Dehydration affects your mood.
- 2. Dehydration reduces your cognitive and motor skills.
- FREE BONUS:
- 3. Dehydration makes you more sensitive to pain.
- 4. Dehydration affects your memory.
- Staying Hydrated Is Smart!
- FREE BONUS:
- Here’s What Happens to Your Body When You’re Dehydrated
- What happens when you dehydrate?
- How much should I drink?
- Are you getting more forgetful? How to tell if it’s a sign of early dementia
Are Your Ears Causing Your Brain to Shrink?
As you age, your body changes – including your brain. It’s normal for your brain to shrink a tiny bit. It’s not normal for your brain to shrink so much that you suffer from dementia. Dementia is more than just forgetting someone’s name. It’s forgetting so many things that your poor memory interferes with daily living.
Until recently, advice about preventing dementia focused on staying active and healthy. Physical exercise, diet, sleep, and ‘exercising’ your brain with puzzles, games, and social activities all enhance your mental ability. These things keep your brain active, supple, and in shape. But did you know that your hearing also affects your brain? New research shows that the ability to hear well is as important as everything else. In fact, if you neglect your hearing your brain can actually become smaller.
It’s true. If you suffer from poor hearing, your brain will shrink. Several studies from Johns Hopkins University and the National Institute on Aging, have found that the brains of people “with impaired hearing lost more than an additional cubic centimeter of brain tissue each year compared with those with normal hearing.”
This is significant because the adult human brain is only about 1,450 cm in size. At age 40, your brain starts to shrink about five percent a decade. This means by the time you’re 70, your brain is only about 1,243 cm in size. Each additional centimeter you keep helps you think better.
Your Brain is like a Muscle
As the studies show, not being able to hear properly can cause you to lose your mind – literally. Here’s what happens: Your brain is like a muscle. Muscles need good nutrition. They need rest. And they need to be exercised. So does your brain.
One way of exercising your brain is through reading and learning. Another way is through using your senses – eyes, ears, nose, mouth, and touch. When you quit using one of your senses, such as hearing, that part of your brain shrinks.
This shrinking doesn’t just affect the part of the brain used for hearing, either. It affects other parts as well. The John Hopkins study revealed brain “structures don’t work in isolation, and their responsibilities don’t end at sorting out sounds and language. . . also play roles in memory and sensory integration and have been shown to be involved in the early stages of mild cognitive impairment and Alzheimer’s disease.”
Three Reasons Poor Hearing Causes Your Brain to Shrink:
The studies show your ability to hear well affects your ability to remember things. When you can’t remember things over the long-term, that’s dementia. Researchers think poor hearing affects your memory for the following three reasons:
1. Stress on the Brain
Straining to hear causes “cognitive overload.” Cognitive overload is a fancy phrase for stress. It means your brain has to work extra hard to make sense of something that should be easy.
You know how stress feels. It makes you anxious. This same thing happens with your brain when it can’t hear properly. It stresses out. If your brain is struggling to figure out what people say, it can’t focus and put that information into memory. So you forget things.
Think of your brain like a bucket. It can hold a lot of information. Sometimes, however, you have so much on your mind that some data falls out. You forget. This is normal when you’re stressed.
When your brain shrinks from not being used, however, it’s like making your bucket smaller. You have the same amount of information, but it doesn’t all fit.
2. Social Isolation
Social isolation is when you don’t interact with others. Maybe you do this because you’re tired of constantly asking, “what did you say?” Or you don’t want to be a bother so you tune out conversations. Maybe you even avoid people altogether.
Guess what? Not interacting with your family and friends leads to depression, poor self-esteem, and memory loss. Humans are wired to need each other. We connect mainly through touch and talk. When you don’t talk to people, you don’t get your daily dose of connection. Talking with friends and family gives you an emotional high and creates “feel good” hormones that boost your brain power.
3. Your Brain gets Bored
Your brain craves stimulation. If it can’t hear well, the gray matter that processes hearing doesn’t get used. It figures there is nothing to do. It gets bored, and shuts down.
You don’t actually lose brain cells, according to the studies. They just become smaller so you have less gray matter. Of course, less gray matter means you don’t process sounds as well, which means your gray matter shrinks even more, which can become an endless downward spiral into deafness.
Stopping the Downward Spiral
This downward spiral can be stopped. All you have to do is fix the problem. Getting a hearing instrument is a simple solution. Studies demonstrate that returning hearing to normal stops your gray matter from shrinking.
Getting a hearing instrument may even help your gray matter bounce back to its original size. Researchers are currently studying to see if this happens. However, It’s going to be easier for your brain to get back in shape if the problem is caught early.
Take control of your health by getting your hearing checked. Hearing deteriorates very slowly. Most people don’t realize they have a hearing problem until it’s quite severe. If you’re over 50, or if you think you need a boost in your hearing, get it checked. Just pick up the phone and call us at 508.753.8155. We’ll schedule your FREE Clinical Hearing Assessment ($200 Value) at a convenient time for you.
Why do Clothes Shrink in the Dryer?
Is there anything more frustrating than trying to fit yourself into a fashionable t-shirt, only to find that it has shrunk in the dryer? Nothing is worse than having a nice t-shirt shrink in the laundry – ruining the shirt and wasting all the money that you spent on it. Just why do nice t-shirts shrink in the laundry? Can anything be done to avoid this travesty?
Cotton t-shirts are super comfortable, but cotton does have a hidden downside. The cotton fibers that make up your t-shirt get stressed out when they are woven into a t-shirt – but the heat of the dryer causes the fibers to relax and to contract. This means that your beautiful cotton t-shirt uses the heat of the dryer as a cue to return to its original size – shrinking in the dryer and ending up smaller than it ever was before.
Obviously, some t-shirts are more prone to shrinking than others. The more cotton that you have in your clothing, the more likely it will shrink when it goes through the laundry. Synthetic fibers like polyester don’t stretch out as much during daily wear, so they are less prone to shrinking once they are dried. The less a garment absorbs water, the less it will shrink in the dryer – as a general rule.
The most sure-fire way to avoid shrinking is to buy clothing that has already been shrunk! Our tall tees are pre-shrunk, which means the cotton fibers were already run through a heat cycle that caused them to shrink before they were woven into tee shirts, so they won’t shrink in the laundry at your house. The sizes of our garments are based on their “after shrinking” size, so you know that the shirt you buy will retain its fit even after a few cycles in the wash.
Follow the “care directions” on the tags of your garments! Whether you are buying a simple white tee shirt or a high-fashion dress or suit, you should always follow the directions on the tag when you go to clean your clothing. Many clothing items don’t respond well to home laundry machines, so the manufacturers recommend dry cleaning or careful hand washing to prevent the wear and tear that machine agitation can produce.
Furthermore, even garments that allow machine washing don’t always recommend that you use a dryer. You should always use your dryer on the lowest heat setting. Not only does running your dryer on the lowest temperature save energy, but it also prevents shrinking by reducing the amount of heat energy transferred to your clothing. Air drying is also an option for some clothing, and you can use spray-on fabric softener to give your clothing that “just dried” softness.
Buying Higher Quality Clothing
As we mentioned before, some t-shirts are prone to shrinking more than others. The best way to tell if your t-shirt is going to shrink in the wash is to assess its thread-count, or the density in which the cotton fibers are interwoven. Cheap t-shirts, those that feel scratchy and are translucent, are thinner due to the lower thread-count – while our tall tees have a high thread count to give them a more comfortable texture as well as to prevent shrinking in the wash.
How Long Can You Live Without Water?
Dehydration is the medical term for not having enough water in your body to function properly. Your body needs a certain amount of water on a daily basis to maintain health. This is because water makes up 60 percent of your bodyweight. In children, water makes up to 75 percent of their bodyweight.
You can’t survive without water for very long, but the exact amount of time you can live without water varies. This is because certain factors contribute to your body’s use of water, including your:
- environmental conditions
- activity level
- food intake
These factors contribute to the way your body uses water. For example, in a hot climate, your body will sweat more, leading to more water consumption. Your body will be losing water more rapidly if you have a fever, are vomiting, or have diarrhea. You’ll also use more water if you’re exercising.
Additionally, some foods you eat will have more water in them than others. Water consumption also includes other beverages like herbal tea and juice. However, some beverages can contribute to dehydration, such as ones that contain caffeine or alcohol.
One study in Archiv Fur Kriminologie concluded that you can’t survive more than 8 to 21 days without food and water. People on their deathbed who are using very little energy may live only a few days or a few weeks without food and water.
Water is much more essential to your body than food. People who engage in hunger strikes without food but with access to water can live a few months or longer. One article in the British Medical Journal recommends that those engaging in a hunger strike drink 1.5 liters of water a day to maintain fluid levels in the body. The article also recommends adding a half teaspoon of salt to the water per day to replace sodium lost through sweating.
Because water intake is so critical to health, the Institute of Medicine of the National Academies recommends that women get 91 ounces of water per day and men get 125 ounces per day through both beverages and foods. This average recommended intake is for people who are healthy, not particularly active, and living in a moderate climate.
Here’s how many days a person can survive without water
A man drinks water near a fountain on a hot summer day in Brussels, Belgium, July 19, 2016. REUTERS/Francois Lenoir
- Humans need food and water to survive.
- At least 60% of the adult body is made of water.
- A human can go without food for about three weeks but would typically only last three to four days without water.
We can’t live on air and sunshine alone. The human body needs food and water to survive.
A human can go for more than three weeks without food — Mahatma Gandhi survived 21 days of complete starvation — but water is a different story.
At least 60% of the adult body is made of it and every living cell in the body needs it to keep functioning. Water acts as a lubricant for our joints, regulates our body temperature through sweating and respiration, and helps to flush waste.
The maximum time an individual can go without water seems to be a week, an estimate that is based on observations of people at the end of their lives, when food and water intake has been stopped, Randall K. Packer, a professor of biology at George Washington University told Maggie Fox of NBC News in 2013.
But one week is a generous estimate. Three to four days would be more typical, especially in difficult conditions like broiling heat.
“You can go 100 hours without drinking at an average temperature outdoors,” Claude Piantadosi of Duke University told Fox. “If it’s cooler, you can go a little longer. If you are exposed to direct sunlight, it’s less.”
The Danger Of Dehydration
As much as 65% of the human body is water. USGS
Our bodies are constantly losing water, which is why drinking a glass of H20 once a day is not enough to keep the body replenished.
We lose water when we sweat, go to the bathroom, and even when we exhale.
“Under extreme conditions an adult can lose 1 to 1.5 liters of sweat per hour,” Packer wrote in 2002 article for Scientific American. “If that lost water is not replaced, the total volume of body fluid can fall quickly and, most dangerously, blood volume may drop.”
When you have too little blood circulating in your body, blood pressure falls to levels that can be fatal. Body temperatures also rise when we stop sweating.
Dehydration that causes “a loss of more than 10% of your body weight is a medical emergency,” according to the University of Rochester Medical Center, “and if not reversed can lead to death.”
We get some water from food, “but drinking water is your main, and best source, of water,” according to a website maintained by the US National Institutes of Health.
Other beverages like juice or milk also help keep the body hydrated. The only fluid you would want to stay away from is alcohol because it actually causes the body to lose more water than normal through excessive urination.
How Long Can Guinea Pigs Go without Food and Water?
From time to time, guinea pig owners may need to be away from their pet for an extended period of time. This can cause a lot of worry, as owners often wonder how long their pet can go without food and water, and what they should do to ensure their pet remains healthy during such separations.
We’ll explain how long can you leave guinea pig alone below, and we’ll also explain some of the things you may want to do when you must travel and leave your pet behind.
How Long Can Guinea Pigs Go Without Water?
Like all other animals, guinea pigs require fresh, clean water to live. In fact, because guinea pigs eat so much dry, fibrous food (especially timothy hay), they require a lot of water to keep their digestive tract functioning properly.
Vets don’t make any clear recommendations on the length of time a guinea pig can survive without water, but no pet should be deprived of water for more than 12 to 24 hours. Simply put, it’s best to ensure your pet always has access to water.
How Long Can Guinea Pigs Go Without Food?
It isn’t exactly clear how long guinea pigs can go without food, as nobody wants to create an experiment designed to “starve” guinea pigs to find out. However, it is clear that guinea pigs cannot go very long without food. Guinea pigs eat on a nearly constant basis, and they need to do so to keep their intestines and liver functioning properly. In fact, if deprived of food for 24 hours or more, most guinea pigs will experience intestinal problems.
Accordingly, as a rule of thumb, most guinea pig owners avoid making their pet go more than 12 hours without food. Ideally, you’d never allow your pet to go without food at all – instead, you’d make sure that your pet has access to food at all hours of the day and night.
This means you’ll have to leave several days’ worth of food available if you need to travel for a day or two.
How Long Can You Leave a Guinea Pig Alone?
Although your guinea pig may become attached to you over time, he doesn’t need you to survive if his basic needs are met. So, theoretically, if you made sure that your pet was fed, watered and provided with a clean environment, he could live without you forever.
However, in practice, this isn’t possible. You’ll eventually have to replenish his food and water. You’ll also have to clean his enclosure regularly to prevent bacteria and other germs from building up in the habitat. In fact, the ammonia fumes from your pet’s urine can build up and lead to respiratory infections in some cases.
Accordingly, you’ll usually find it necessary to clean your pet’s habitat once a week, and it would be better to do so two or three times each week. When combined with your pet’s need for fresh water and plenty of nutritious food (including fresh vegetables), it is simply unrealistic to leave your pet unattended for longer than a few days.
Keeping Your Guinea Pig Healthy When You’re Away: Tips for Travelers
Unfortunately, in the modern world, business and school often require guinea pig owners to travel from time to time. This can cause unique challenges for guinea pig owners, as they won’t survive for very long without fresh food and water. However, we’ll present a few helpful tips and tricks below to help keep your pet healthy while you’re away.
1. Consider boarding your pet
If your travel plans are going to keep you away from your pet for more than a day, you may want to consider boarding him at a kennel. Many facilities will gladly care for your pet for several days, and it shouldn’t cost you very much to do so. If your local kennel won’t accept your guinea pig, you may want to inquire with local pet shops or your vet.
2. Train a friend or neighbor how to take care of your pet
It’s always a good idea to have a local friend that can help care for your pet when you’re away. It isn’t difficult to show someone how to take care of your cavy, so make sure you do so now before you find yourself needing to travel and without someone to help out. In fact, if you have someone that can help take care of your pet, you can travel for long periods of time without worry.
3. Invest in multiple water bottles
If you are only going to be away for a day or so, you may be able to keep your pet hydrated by simply installing multiple water bottles in his habitat.
4. Use a hay rack
Hay can help keep your guinea pig fed while you’re away, but guinea pigs can eat a lot of timothy hay, so you’ll want to use a hay rack to keep it off the floor and tidy. Additionally, a hay rack will allow you to store more hay for your pet at a time than you could by simply throwing some hay on the floor of the enclosure.
5. Set up a camera so you can monitor your pet from afar
One of the best ways to keep an eye on your pet while you’re away is to set up a camera that will transmit directly to your smartphone. This way, you can tell if your pet is running low on food or water and ensure that he is still looking and acting normally. Pet-monitoring cameras are widely available, and many are quite affordable too.
It isn’t easy to keep a guinea pig fed and watered when you are forced to travel, but it is something you’ll simply have to do for your pet’s well-being. Just remember that your pet depends on you for his very survival, so always err on the side of caution and make sure you leave plenty of food and water while you’ll be gone.
Last Updated on April 3rd, 2019
Your Brain On: Dehydration
Call it “dry brain.” The moment your noodle feels even mildly parched, a bunch of its most important functions tend to go haywire. From the way you feel to the power your mind has to process info and memories, dehydration does immediate damage to your mental abilities. It even shrinks your brain, research shows.
Here are a bunch of good reasons to keep a water bottle by your side this summer.
4 to 8 Hours Without Water (Mild Dehydration)
“For the purposes of our project, we defined mild dehydration as about a 1.5 percent loss of body weight,” says Harris Lieberman, Ph.D., a scientist with the U.S. Army who has studied the effects of this type of dehydration on the brains of women. One-point-five percent may sound like a lot of lost water weight. But Lieberman says you would quickly reach that level of dehydration if you went about your day, taking time for some light exercise, without drinking water. (Workout strenuously in the summer heat, and you’ll get there a lot quicker, he says.)
Here’s what his research found: Dehydrated women experienced a significant drop-off in energy and mood. Basically, they felt tired and lousy about life, Lieberman says. “Also, women were more likely to have headaches and report difficulty concentrating,” he adds. Why? “The brain is extremely sensitive to even small changes in the amounts of ions like sodium and potassium found in your body’s fluids,” he explains. While he can’t pinpoint exactly why your brain flips out when it becomes dehydrated, he says the mood and energy changes may be some sort of built-in alarm system, there to let you know you need water. (Men experienced some of these effects, but not to the same extent as women. He says that probably has to do with body composition differences.)
Along with those mood and energy deficits, your dehydrated brain also has to use a lot more energy to accomplish the same tasks, shows a study from King’s College London. After comparing the heads of slightly dehydrated teens to those of their properly watered peers, the thirsty young guys and girls showed especially strong activity in the frontal-parietal region of the brain during a problem solving task. Despite that surge of brainpower, the parched teens didn’t perform any better on the task than their well-hydrated buddies.
The study team concluded that, as a result of their dehydration, the teens’ brains had to work harder to function normally. Since brainpower is a limited resource, your mind sans water is like a cell phone without a proper charge; it’s going to crap out sooner than it normally would. A similar study from the University of Connecticut found that you actually perceive mental tasks to be more difficult when you’re dehydrated, even if your performance doesn’t suffer. (Related: 3 Signs You’re Dehydrated During a Workout)
Roughly 24 Hours Without Water (Severe dehydration)
Defined as a 3 to 4 percent drop in body weight due to lack of water, Lieberman says more-severe levels of dehydration will intensify the brain problems his research uncovered. “Also, you’re going to see substantial changes in your ability to perform cognitively,” he explains. “Learning and memory and alertness will all suffer with severe dehydration.” There’s even evidence that your brain will shrink if you’re dehydrated, shows a study from Harvard Medical School. Like plant leaves without water, the cells in your brain appear to dry out and contract when deprived of fluid, the Harvard research indicates.
On the other hand, re-hydrating those cells after they’ve shrunk can (in extreme cases) actually lead to a cerebral edema, or a swelling of the brain as the thirsty cells suck up too much fluid. Studies show this kind of rapid over-hydration of the brain can lead to cell damage or ruptures-not common for most people but a slight risk for endurance athletes who may become massively dehydrated before taking in big amounts of fluid.
How do you avoid all this? First of all, if you feel thirsty, you’ve already waited too long to drink some H2O, Lieberman says. “Urine color is a better indicator of hydration,” he adds, explaining that you want your pee to be a light straw color. “The darker it gets, the more you’re dehydrated.” Cheers?
- By Markham Heid
4 Ways Dehydration Affects Your Brain
Most health-conscious individuals are aware that staying well hydrated is important for the body’s health. But did you know that hydration is also critical to brain function? Research has shown that dehydration has a number of negative neurological and psychological effects. That’s one more reason to make proper hydration a daily priority.
1. Dehydration affects your mood.
A number of studies have identified a link between dehydration and mood disturbances. In a 2012 study, researchers at the University of Connecticut induced dehydration in healthy young women through either exercise or exercise plus a diuretic and assessed its effects on mood state. Dehydration was found to result in a measurable increase in “total mood disturbance.”
2. Dehydration reduces your cognitive and motor skills.
We all know not to drive under the influence of alcohol. But according to the findings of a 2015 study conducted at Loughborough University, we should also avoid driving dehydrated. Volunteers committed a significantly greater number of errors such as lane drifting and late braking in a two-hour driving simulation when they did it dehydrated.
In fact, their performance was just as poor as that of people who complete similar tests while at the legal limit for blood alcohol content. The likely reason is that dehydration reduces concentration and reaction time.
3. Dehydration makes you more sensitive to pain.
One of the more surprising mental effects of dehydration is increased pain sensitivity. This was demonstrated in a 2014 study by Japanese researchers. Volunteers immersed an arm in cold water to test their pain sensitivity while having their brains scanned. They reported a lower pain threshold (i.e., they felt pain sooner) when they performed this test in a dehydrated state. These subjective reports were accompanied by increased activity in brain areas involved in the experience of pain.
4. Dehydration affects your memory.
And if all of that wasn’t enough, dehydration has also been found to negatively impact memory. In 2010, researchers at Ohio University measured hydration status in a group of 21 older women and also had them complete tests of declarative and working memory. A strong link between hydration status and memory skills was found, with the most dehydrated subjects performing most poorly on the tests. This effect was partly mediated by blood pressure.
Staying Hydrated Is Smart!
Your brain is made of mostly water. No wonder it works better when you’re properly hydrated!
Ogino Y, Kakeda T, Nakamura K, Saito S. Dehydration enhances pain-evoked activation in the human brain compared with rehydration. Anesth Analg. 2014 Jun; 118(6):1317–25.
Here’s What Happens to Your Body When You’re Dehydrated
This article was written by Toby Mündel from Massey University, and was originally published by The Conversation.
Water is essential for human life. It accounts for for 50-70 percent of our body weight and is crucial for most bodily functions. Any deficit in normal body water – through dehydration, sickness, exercise or heat stress – can make us feel rotten. First we feel thirsty and fatigued, and may develop a mild headache. This eventually gives way to grumpiness, and mental and physical decline.
We continually lose water via our breath, urine, faeces and skin. Most healthy people regulate their body’s water level remarkably well via eating and drinking, and are guided by appetite and thirst. But this is more difficult for infants, the sick, the elderly, athletes, and those with strenuous physical occupations, especially in the heat.
What happens when you dehydrate?
By the time you feel thirsty your body is already dehydrated; our thirst mechanism lags behind our actual level of hydration.
Research shows that as little as 1 percent dehydration negatively affects your mood, attention, memory and motor coordination. Data in humans is lacking and contradictory, but it appears that brain tissue fluid decreases with dehydration, thus reducing brain volume and temporarily affecting cell function.
As you ‘lose’ body water without replacing it, your blood becomes more concentrated and, at a point, this triggers your kidneys to retain water. The result: you urinate less.
The thicker and more concentrated your blood becomes, the harder it is for your cardiovascular system to compensate by increasing heart rate to maintain blood pressure. When your dehydrated body is ‘pushed’ – such as when exercising or faced with heat stress – the risk of exhaustion or collapse increases. This can cause you to faint, for instance, when you stand up too quickly.
Less water also hampers the body’s attempts at regulating temperature, which can cause hyperthermia (a body temperature greatly above normal). At a cellular level, ‘shrinkage’ occurs as water is effectively borrowed to maintain other stores, such as the blood. The brain senses this and triggers an increased sensation of thirst.
How much should I drink?
Normal water needs range drastically due to a number of factors, such as body composition, metabolism, diet, climate and clothing.
Surprisingly, the first official recommendation about water intake was made as recently as 2004. According to the Institute of Medicine, the adequate water intake for adult men and women is 3.7 and 2.7 litres per day, respectively.
Around 80 percent of total daily water should be obtained from any beverage (including water, caffeinated drinks and alcohol!) and the remaining 20 percent from food.
But of course, this is just a rough guide. Here’s how to monitor your own hydration:
Track your body weight and stay within 1 percent of your normal baseline. You can work out your baseline by averaging your weight (just out of bed, before breakfast) on three consecutive mornings.
Monitor your urine. You should be urinating regularly (more than three to four times per day) and it should be a pale straw or light yellow colour without strong odour. If less frequent, darker colour or too pungent, then drink more fluids.
Be conscious about drinking enough fluids. Your fluid consumption should prevent the perception of thirst.
Toby Mündel, Senior Lecturer, School of Sport and Exercise, Massey University.
This article was originally published by The Conversation. Read the original article.
Are you getting more forgetful? How to tell if it’s a sign of early dementia
If you think you may have dementia, you can get yourself assessed by your family doctor or at Khoo Teck Puat Hospital, Institute of Mental Health, Changi General Hospital, Tan Tock Seng Hospital, National University Hospital or Singapore General Hospital, advised the ADA.
READ: Benefits of dancing: Happy feet, healthy brains and better balance
ARE YOU AT RISK OF DEMENTIA?
The more common form of young onset dementia is vascular dementia, which occurs when there are problems with the blood supply to the brain. It is closely linked to diabetes, stroke and heart disease, noted the Alzheimer’s Society.
Chronic health issues such as a high blood pressure may increase your risk of developing dementia. (Photo: Unsplash)
“Some types of dementia may be hereditary but there are other factors such as increasing age, lifestyle issues, poor hearing and education, and chronic health issues such as a high blood pressure, which may increase your risk of developing dementia,” said Dr Ng Li-Ling. “In certain types of dementia, small strokes can lead to cognitive decline and dementia.”
READ: Are you looking for a brain booster in a bottle? Don’t bother
For younger individuals, Dr Yao said that the risk factors for them are mainly head injuries, strokes and sometimes, a family history. “The early onset of Alzheimer’s disease before the age of 60 is hereditary in nature but is rare. However, it does not mean that a person will definitely develop dementia if they have a family history of dementia,” he said.
Going on a holiday can help you reduce your risk of dementia. (Photo: Pexels)
Age is a risk factor for developing dementia and unfortunately, “absolute prevention doesn’t exist”, said Dr Ng Li-Ling. But there are some ways to reduce your risk, she said, citing the World Health Organization’s recommendations below:
- Look after your cardiovascular health
- Be more physically active
- Follow a healthy diet
- Engage in social activities
- Challenge your brain
- Quit smoking
And you’ll be happy to know that going on a holiday can help you reduce your risk of dementia – that’s something to tell the boss when you’re applying for leave. Chronic stress can be “deleterious to one’s brain”, said Dr Yao. Taking a break from your hectic work routine and adding travel to the mix can help you to de-stress and stimulate your brain with new experiences at the same time.
Don’t turn down invitations to dinner or catch-up coffee with friends. Maintaining strong social connections and relationships are other ways to minimise your risk, said Dr Yao. Even connecting with old friends on social media can improve your sense of connectedness, he said.