Paleo Or Keto Add More H2o
High-protein diets can be dehydrating, so its especially important to hydrate regularly if youre following a paleo or keto plan.
If you are on a protein-rich diet, you need to really work to increase the amount of water-carrying veggies in your diet to offset the potential dehydrating effect of protein, Dr. Bush says.
Exercise Moderately At Least Two And A Half Hours Each Week
If youd rather go hard, you can get the same heart-healthy benefits with 75 minutes of vigorous activity. Exercise intensity is unique to you. Exercise thats moderate intensity for you may be vigorous for someone else. Moderate exercise should feel somewhat difficult, but you should still be able to carry on a conversation. Vigorous exercise should feel very challenging and youll only be able to get a few words out at a time between breaths.
/5why Is Drinking Water Vital
Studies suggest that every individual must drink at least six to eight glasses of water in a day for living a healthy life. However, evidence suggests that most people, both men and women, do not even meet the lower end of these ranges.
Water helps to carry nutrients and oxygen to your cells, flush out bacteria, aid in digestion, prevent constipation, stabilize the heartbeat and protect organs. Dehydration, on the other hand, can lead to headaches, increase risk of kidney diseases and chances of heart failure. Here are three ways dehydration can impact your heart health.
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The Relationship Of Dehydration And Body Mass Index With The Occurrence Of Atrial Fibrillation In Heart Failure Patients
- 1Heart Failure Unit, Department of Cardiology and Congenital Diseases of Adults, Polish Mother’s Memorial Hospital Research Institute, ódz, Poland
- 2Department of Hypertension, Chair of Nephrology and Hypertension, Medical University of Lodz, ódz, Poland
- 3Department of Biostatistics and Translational Medicine, Medical University of Lodz, ódz, Poland
- 4Department of Cardiology and Congenital Diseases of Adults, Polish Mother’s Memorial Hospital Research Institute, ódz, Poland
Purpose: The aim of the study was to assess the relationship of dehydration, body mass index and other indices with the occurrence of atrial fibrillation in heart failure patients.
Methods: The study included 113 patients hospitalized due to HF. Baseline demographics, body mass analysis, echocardiographic results, key cardiopulmonary exercise test parameters, 6 min walk distance and Kansas City Cardiomyopathy Questionnaire score were assessed.
Increased volume of left atrium and right ventricular systolic dysfunction are well-known predictors of AF occurrence in patients with HF, but hydration status and increased body mass also seem to be important factors of AF in HF patients.
How Can Dehydration Be Prevented
Take precautionary measures to avoid the harmful effects of dehydration, including the following:
Drink plenty of fluids, especially when working or playing in the sun.
Make sure you are taking in more fluid than you are losing.
Try to schedule physical outdoor activities for the cooler parts of the day.
Drink appropriate sports drinks to help maintain electrolyte balance.
For infants and young children, solutions such as Pedialyte will help maintain electrolyte balance during illness or heat exposure. Do not try to make fluid and salt solutions at home for children.
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How To Balance Your Fluids
Finding the right balance between keeping yourself hydrated while limiting your fluid intake is important and tricky. For those whose heart failure is in the early stages, you most likely wont have to limit your fluid intake all that much. Those with worsening heart failure, however, should typically consume 6 to 9 cups of water a day. Your doctor will ultimately be able to develop a care plan with you that is specific to the severity of your condition and your height/body weight.
The Dangers Of Dehydration
Here in the South, July and August are two of the most sweltering months and it is important to take care of our bodies during times of extreme heat. One of the most common summertime dangers is dehydration. It is essential to remember that dehydration is dangerous not only to people, but pets and animals as well.
A common mistake many people make is grabbing an ice-cold soda or energy boosting drink instead of water, but these beverages can actually cause you to become even more dehydrated. Listed below are ten dangers of dehydration that you should be aware of for yourself, loved ones, and pets:
1. Muscle Cramps You dont have to be an athlete to get muscle cramps. Those who are minimally active and drink insufficient fluids are equally prone to cramps. Dehydration causes hypersensitivity and involuntary contraction of muscles.
2. Depression The brain requires 85% water more than any other organ in the body. Water deficiency in brain cells can result in an immediate cut down of the brains energy supply, which leads to fatigue, lethargy, and depression.
3. Constipation After food is eaten, it is broken down in the small intestine and the non-essential portion of the food gets converted to waste. Dehydration causes the intestinal cells to extract water from the food waste in the intestines, causing the waste to become hard, leading to constipation.
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Hydration Levels Affect Cardiovascular Health New Study Finds
- University of Arkansas, Fayetteville
- Minor dehydration might promote cardiac disease and arterial hardening in young, healthy men, a new study has found. This study indicates that hydration levels — even mild dehydration in healthy, young males — play a role in the risk of cardiovascular disease.
Mild dehydration can impair vascular function nearly as much as smoking a cigarette, according to a new study in the European Journal of Nutrition.
This study indicates that hydration levels — even mild dehydration in healthy, young males — play a role in the risk of cardiovascular disease.
Stavros Kavouras, associate professor and coordinator of the Exercise Science Program at the University of Arkansas, led the international team that published the study.
“You could be mildly dehydrated without knowing it while you have endothelial impairment similar to smoking a cigarette,” Kavouras said. “The degree of dehydration when these changes occur is at less than 2 percent dehydration, which is around the threshold when people start feeling thirsty.”
Endothelial function is the dilation and constriction of the endothelium, the inner lining of blood vessels. It plays a critical role in cardiovascular health. Atherosclerosis is the loss of flexibility in the blood vessels that leads to hardening of the arteries, a known contributor to cardiovascular disease.
Are There Home Remedies For Dehydration In Adults
Encourage people who are dehydrated to take in fluids in the following ways:
- Sip small amounts of water.
- Drink carbohydrate/electrolyte-containing drinks. Good choices are sports drinks such as Gatorade or prepared replacement solutions .
- Suck on popsicles made from juices and sports drinks.
- Suck on ice chips.
- Sip through a straw .
If someone shows signs of heat exposure or has an elevated temperature, try to cool the person down in the following ways:
- Remove any excess clothing and loosen other clothing
- Air-conditioned areas are best for helping return the affected individuals body temperature to normal and break the heat exposure cycle.
- If air-conditioning is not available, increase cooling by evaporation by placing the person near fans or in the shade, if outside. Place a wet towel around the person.
- If available, use a spray bottle or misters to spray tepid water on exposed skin surfaces to help with cooling by evaporation.
- Avoid exposing skin to excessive cold, such as ice packs or ice water. This can cause the blood vessels in the skin to constrict and will decrease, rather than increase heat loss. Exposure to excessive cold can also cause shivering, which will increase body temperature, this may cause the dehydration symptoms to become worse.
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Serum Sodium Levels Are The Key
Initially, a round of preclinical research pointed to a connection between dehydration and cardiac fibrosis . So, study authors decided to search for similar associations across various large-scale population studies. This process began with a dataset encompassing over 15,000 adults . All of those individuals had signed up for the Atherosclerosis Risk in Communities study between 1987 and 1989. Since then, they periodically shared information from medical visits over a 25-year period.
Study authors placed special emphasis on adults who displayed healthy hydration levels and did not have heart failure, diabetes, or obesity at the start of the research period. That resulted in about 11,814 adults taking part in the final analysis. Among that group, 11.56 percent ended up developing a form of heart failure.
The team measured hydration status among participants via several clinical measures, such as serum sodium levels, which tend to increase as the bodys fluid levels decrease. Researchers report that keeping track of serum sodium levels proved quite useful in terms of identifying those at an increased risk of heart failure. Levels of serum sodium also helped zero in on older adults at risk of both heart failure and left ventricular hypertrophy .
How Do I Prevent Dehydration
Exactly how much water do you need? That depends on your weight, age, level of activity, age, the climate of your environment and other factors. Those with diabetes, heart disease, cystic fibrosis and other conditions may need to be cautious. The amount of water you need can also depend on the climate and what clothes youre wearing. Although the standard advice is eight glasses of water per day , talk to your healthcare provider to confirm the right amount for you.
Keep track of how much fluid you drink. Drink water throughout the day, including at meals. Avoid soda, alcohol and caffeinated drinks. One way to make sure you are properly hydrated is to check your urine. If its clear, pale or straw-colored, its OK. If its darker than that, keep drinking!
To avoid dehydration, active people people playing a sport or exercising should drink at least 16 to 20 ounces of fluids one to two hours before an outdoor activity. After that, you should consume six to 12 ounces of fluid every 10 to 15 minutes when youre outside. When you are finished with the activity, you should drink more. How much more? To replace what you have lost: at least another 16 to 24 ounces.
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Staying Hydrated Cuts Risk Of Heart Problems: Heres How Much Water You Should Drink Daily
BETHESDA, Md. Its no secret that drinking lots of water and staying hydrated is essential for robust, strong health in general. Now, researchers from the National Heart, Lung, and Blood Institute reports consistently staying well-hydrated may also lower your risk for heart failure.
Were not just talking about a single day or week of extra H2O. Scientists clarify that a lifetimes worth of hydration not only supports overall essential body functioning but also appears to reduce ones risk of developing any severe heart problems in the future.
Heart failure, which refers to when the heart is unable to pump enough blood to meet the bodys needs, impacts over 6.2 million Americans just over two percent of the entire U.S. population. It is also more common in older adults .
Similar to reducing salt intake, drinking enough water and staying hydrated are ways to support our hearts and may help reduce long-term risks for heart disease, says lead study author Natalia Dmitrieva, Ph.D., a researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute , part of NIH, in a media release.
Weird Things That Can Mess With Your Heartbeat
Learn the top triggers of heart palpitations, plus what to do about each one.
A few weeks ago I thought I was having a heart attack. My morning started out normal: I woke up at my usual hour, feeling what I thought was a little bit of tiredness. But as I went about my morning routine, things grew scary. I broke out in a cold sweat as I brushed my teeth. My skin turned white as paper. And then, scariest of all: my heart was pounding like crazy. As a health writer I know these arent textbook signs of a heart attack, but I also know that dangerous cardiovascular events in women can be more subtle than those in men.
Later that day I went to urgent care, but an EKG and blood tests showed nothing out of the ordinary. Turns out my heartbeat went haywire as a result of a side effect from a medication. The technical term for this: heart palpitations, which can be brought on by many things.
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When a person says theyre having heart palpitations theyre referring to a sensation of their heart beating differently. Or they may simply have an awareness of their heart beating, explains Shephal Doshi, MD, director of cardiac electrophysiology at Providence Saint Johns Health Center in Santa Monica, California.
Learn about some top triggers of palpitations, plus what to do about them.
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How Much Should You Drink
So its important to stay hydratedbut what exactly does that mean? Guidelines from the Institute of Medicine of the National Academies recommends 2.7 liters of water daily for women and 3.7 liters for men. But most experts agree fluid intake varies person to person and there isnt a definitive answer to how much is enough to ensure proper hydration.
Some people say that you should take your weight, divide it by two, and thats the number of ounces you should drink per day, Dr. Steinbaum says. But it depends on your lifestyle and what your sources are. For instance, youll likely need more water if youre physically active or work outdoors in a hot climate. Youll also have greater fluid needs if you have a chronic illness that comes with frequent urination or sweating, like diabetes, kidney problems , and/or cystic fibrosis.
Whats more, seasonal changes affect your drinking habits in a way you might not think. In colder weather, your brain does not detect the blood flow decrease and sodium increase that accompany a drop in fluid intake. Even though you still need fluids, youre not feeling like you need to drink them, so you dont replenish your liquid intakeleading to winter-time dehydration. According to research published in Medicine & Science in Sports & Exercise, cold temps actually reduce your thirst sensation by up to 40%.
Dehydration symptoms include:
Urinating and sweating less than usual
Can Dehydration Cause Low Blood Pressure
Yes. Severe dehydration can cause a decrease in blood volume whichresults in a decrease in blood pressure. When your body can’t deliver properblood flow and oxygen to your organs, you can enter hypovolemic shock, or lowblood volume shock. This is one of the most serious, sometimes life-threateningcomplications of dehydration.
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Does High Blood Pressure Increase Heart Rate
Heart rate and blood pressure do not necessarily increase at the same rate. A rising heart rate does not cause your blood pressure to increase at the same rate. Even though your heart is beating more times a minute, healthy blood vessels dilate to allow more blood to flow through more easily. When you exercise, your heart speeds up so more blood can reach your muscles. It may be possible for your heart rate to double safely, while your blood pressure may respond by only increasing a modest amount.
Drinks That Lower Your Blood Pressure
If you struggle with hypertension, odds are youve looked high and low for a quick and easy way to reduce your blood pressure.
The truth is that theres no single solution, but making simple changes can yield powerful results. Something as easy as expanding and evolving your beverage intake can help to keep your blood pressure at a healthy level.
While lower blood pressure may not be just a sip away, simple changes to what you sip every day can lead to some big heart health benefits.
Here are a few options to get you started.
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If You Notice A Sudden Decline In Blood Pressure
A single lower-than-normal reading is not cause for alarm, unless you are experiencing any other symptoms or problems. If you experience any dizziness, lightheadedness, nausea or other symptoms, its a good idea to consult with your healthcare provider. To help with your diagnosis, keep a record of your symptoms and activities at the time they occurred.
Is low blood pressure related to low heart rate? Find out.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
Last Reviewed: Oct 31, 2016
Signs Of Severe Dehydration And How To Treat It
Chances are you suffer from chronic dehydration. After all, statistics show that over 75% of Americans do. Thats close to 246 million people.
While dehydration is common, it doesnt look the same in everyone. Its signs and symptoms can vary depending on the person affected, as well as the severity of the condition. Infants and children, as well as the elderly, are at increased risk for dehydration. Plus, what doctors classify as a mild to moderate case of dehydration varies from severe dehydration.
Catching it early is key to proper dehydration treatment and prevention of a more serious case that could become life-threatening.
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