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Dehydration is more than just the feeling of being thirsty, although doctors are quick to remind patients that once they’ve felt thirsty, it’s too late, they’re already well into the day of dehydration. The actual condition of dehydration is an abnormal loss of body fluids that can be caused by various reasons. While low-level dehydration can be remedied at home and usually doesn’t cause any long-term harm, moderate to severe dehydration can cause an electrolyte imbalance that can lead to a host of other, more serious problems. including:
– Irregular heartbeat
-Shock
– Acidosis (depletion of the body’s alkali reserve which in turn can lead to acidemia)
– Acute uremia (a clinical syndrome related to kidney failure)
– Possibility of death especially in infants, elderly and sick.
The average woman loses about three pints of fluid each day in the urine, an additional variable amount in the feces, and another two pints from a combination of perspiration and expiration. Additional fluids can be lost each day through increased heat, increased activity, and mild episodes of diarrhea and vomiting. In most cases, these additional losses will cause the body to react with thirst and a dry mouth, especially the lips and tongue. Drinking extra fluids, especially those that contain electrolytes, can replace this lost fluid without physical consequences. However, if fluid deprivation is severe enough or is prolonged, it will become more severe and medical intervention will quickly be required.
A high-protein diet, especially when used by an endurance athlete, can be problematic for a number of reasons, including the increased risk of severe dehydration. A moderate increase in protein intake may be beneficial to the athlete in training, however, once it is greatly increased, the risk of serious dehydration also increases. Studies have shown that three out of four Americans are chronically dehydrated to begin with. A small loss of body fluid, as little as 2-3%, can have a negative impact on cardiovascular health and athletic performance.
The Many Functions of Protein in the Body
Most people think that protein’s only role is to build and repair muscle and that’s it. These same people also think that protein is a magical element that you can eat as much as you want and never get fat, but that is not correct either. Protein can be stored in the body as fat if you eat more than you need; that myth has been destroyed time and time again. Protein is also much more important than is often given credit for, including some very vital functions that can be negatively affected by dehydration. These functions include:
– Maintain the pH balance of the blood.
– Formation of enzymes and hormones.
– Plays a role in the immune system.
– Build connective tissue
– Forms cell membranes.
– Plays a role in the central nervous system.
– Helps maintain fluid balance in the body.
Acidemia is the abnormal acidity of the blood that can be caused by a number of factors, including increased lactic acid in the muscles (increased lactic acid buildup is what causes soreness after intense training). Another cause of this condition is severe and prolonged dehydration, especially when caused by intense athletic exertion, for example, a strength training or endurance athlete.
Extreme protein and decreased hydration in athletes
A study involving endurance athletes showed that a diet with an average or moderate increase in protein was acceptable, but that once intake reached what might be considered “high,” the risks of dehydration increased considerably. Using 150 pounds as the average weight for the study, the participants were divided into three groups. The first group, the “low” protein group, received a diet that provided about 68 grams of protein per day. The second group, the “moderate” group, received about 123 grams of protein per day and the third group, the “high” protein group, received 246 grams of protein per day, the total accounting for about 30% of their calories daily. an amount that is consistent with that of the average high-protein diet.
At the conclusion of the study, the researchers found that as protein level increased, hydration level decreased. The standard blood test also showed some worrying results. The blood urea nitrogen (BUN) level was abnormal, showing that there was a decrease in kidney function. Urine tests showed that the increased protein level also led to more concentrated urine.
Too much protein in the diet can be detrimental to both the endurance athlete and the average person. The right amount of protein must be found and maintained for everyone. Increased protein can also lead to:
– Decreased glycogen levels in the muscles and liver, further leading to dehydration, as glycogen helps muscles retain water.
– Decreased resistance
– A decreased maximum effort
– Decreased serum glucose levels
The American Heart Association recommends that your diet contain no more than 35% of your daily calories from protein, a safe amount for anyone, including elite athletes. There are some medical conditions that should increase protein amounts, however, those people should only do so on the advice of their own doctors.
The best suggestion for the prevention of dehydration
Protein is vital for everyone, from the sedentary to the weekend warrior to the marathon master, but everyone needs different amounts and levels of protein. Finding the right amount for your owner’s personal health and activity needs is very important, however, there is also a warning that should be done for everyone: drink more fluids, whether you’re increasing protein or not.
Unless you have a fluid restriction from your doctor, you should drink enough fluids every day. (An added bonus to drinking enough water is possible weight loss: many people confuse the sensation of thirst with the sensation of water, and eat when all they needed was a glass of water.)
How Protein Supplements Can Fit In
Although the suggestion of adding extra protein to the diet is not the goal, finding the right amount is. A protein supplement, especially one that has additional vitamins and other benefits, can be a good way to reach that intake goal without having to consume a lot of extra calories to get there. For the elite athlete, a fast protein supplement can be a great between-meal snack or can serve as part of the post-workout recovery process.