When feeling parched, many people opt for beverages like coffee or tea instead of water. However, there are times when symptoms of dehydration persist despite adequate fluid intake. This is known as 'chronic dehydration.' But what causes it?
Dehydration typically occurs when the amount of fluid leaving the body exceeds the amount being taken in. Spending time in the scorching heat of summer or engaging in vigorous exercise can lead to acute dehydration. A common symptom is intense thirst as the body naturally seeks water when fluids are lost.
However, chronic dehydration occurs when the body loses more than 3% of its fluid content and persists for over three months. In such cases, individuals may not feel thirsty despite being in a state of dehydration. Without proper electrolyte balance, fatigue sets in, thirst may be confused with hunger, and appetite increases. Symptoms such as headaches due to low blood pressure, wrinkles from skin dryness, constipation from lack of intestinal moisture, and muscle cramps from impaired blood circulation may also occur. Women are particularly susceptible to chronic dehydration due to their lower muscle mass and higher fat content, which reduces their ability to retain moisture.
Even consuming beverages other than water can lead to chronic dehydration, with coffee and tea being prime examples. This is because caffeine and tannins found in these beverages have diuretic properties. Coffee can increase urine output by twice the amount consumed, while tea increases it by about 1.5 times. Consequently, even though coffee or tea may be consumed to quench thirst, the increased fluid loss through urine can lead to symptoms of chronic dehydration. Additionally, alcohol consumption depletes body fluids to metabolize alcohol, and sugary drinks can elevate osmotic pressure, both potentially causing chronic dehydration.
To prevent chronic dehydration, it's essential to drink enough pure water daily. Recommended daily water intake for Koreans is at least 900mL for men and 600-800mL for women. Since water can also be obtained through food, it's not necessary to rely solely on water for hydration. However, for those who consume a lot of coffee or tea, it's advisable to match fluid intake with the amount expelled. Sipping water gradually is recommended to prevent issues like impaired kidney function or low blood sodium concentration leading to hyponatremia. Moreover, drinking lukewarm water close to body temperature is preferable to cold water to avoid temperature shock to the body.
If drinking water is challenging, opting for caffeine- and tannin-free teas is a good alternative. Herbal teas, such as chamomile or cereal teas, are excellent choices. Herbal teas are devoid of tannins and offer a soothing aroma, promoting mental well-being. Cereal teas are rich in various minerals, helping restore the electrolyte balance disrupted by dehydration and facilitating proper bodily functions. Be cautious to avoid chronic dehydration and maintain good health through adequate fluid intake.
