Signs You May Be Dehydrated
From VOA Learning English, this is the Health & Lifestyle report.
Drinking enough water is important to our health. If we want to operate at our highest level and feel great both mentally and physically, we need to stay hydrated throughout the day.
But often ... we don't.
People may go through their days dehydrated and not even know it.
Dehydration can make you sick. Extreme dehydration can lead to death.
However, many side effects of dehydration are not life-threatening. But they can still affect your health. In fact, you may be suffering from some of these side effects without knowing that dehydration is the cause.
First: What is dehydration?
Dehydration happens when you use or lose more fluid than you take in. Your body doesn't have enough water and other fluids to carry out its normal functions.
On the U.S. Geological Survey Water Science School website, experts explain how much of our bodies are made of water.
Jeffrey Utz is a doctor of neuroscience and children's medicine at Allegheny University in Pennsylvania. He writes that different bodies have different amounts of water in them. And that amount changes throughout our lives.
Babies have the highest percentage of water in their bodies. When we are born our bodies are about 78 percent water. By the time we turn one year old, that amount drops to about 65 percent.
Adult men are about 60 percent water, while adult women are about 55 percent.
Your body type matters, too.
The amount of muscle or fat you have affects the percentage of water in your body. People with more fatty tissue have less water than people with less fatty tissue.
Now, let's talk about how dehydration affects the body. Experts on the website Health.com explain the signs of dehydration.
Here are the top five:
You have bad breath and bad skin
Bad breath is a sign that the mouth does not have enough saliva. This increases bacteria and results in bad breath.
And for healthy skin, it is important to drink a lot of water. Skin doctors warn that skin creams only do so much. The best way to hydrate your skin is from the inside out.
You feel tired
If you feel tired during the day, your body may be telling you to drink some water. One doctor on Health.com explains that, when you are dehydrated, your blood pressure drops, your heart rate increases and blood flow to the brain slows. These can all make you feel tired. This doctor adds that when your muscles don't get enough water, physical work can be more difficult and tiring.
Your workout could be affected.
Our bodies often do not know the difference between hunger and thirst. One of the experts on Health.com advises high-level athletes on kinds of foods to eat. That expert is Amy Goodson. She explains that when you exercise while dehydrated, your body uses stored carbohydrates faster than if you were fully hydrated. She adds that once you finish exercising, your body will want those carbohydrates back. This, she warns, may lead to overeating.
Your brain works poorly
When our bodies do not get enough water, blood flow to the brain slows. This can cause several problems. You may get in a bad mood. Every little thing gets on your nerves, or angers you. You may have a difficult time focusing. You may not be able to think clearly about a problem. Dehydration can also cause headaches.
You suffer from muscle cramps
When your body does not get enough water, it sends out an emergency signal to protect the most important organs. So, the body sends the fluids in the body away from non-important parts of the body like the muscles. This can lead to painful muscle cramps.
Okay. So, how much water do you need?
The amount of water you need to stay hydrated depends on many conditions.
On average, an adult male needs about 3 liters of water every day. An adult female needs to get about 2.2 liters of water every day. Keep in mind, this doesn't have to come only from drinking. We also get water from the foods we eat, especially from fruits and some vegetables.
However, some people need to drink more than others.
Those who exercise every day should drink more water. Anyone who drinks a lot caffeine or alcohol in a day should drink extra water, as well.
If you are recovering from a sickness, you should drink more water than usual. And if you work outside or in hot conditions, make sure you drink enough water.
And that's the Health & Lifestyle Report.
I'm Anna Matteo ...
and I'm Bryan Lynn.
1.go through 参加；通过
You must go through customs in order to pass across the border.
2.make sure 确信
Make sure you are strapped in very well, or else you will fall out.
3.On average 平均而言
American adults get only about 700 mg of calcium in their diet each day, on average.
4.Bad breath 口臭
If brushing and mouthwash don't improve bad breath, an Israeli scientist may have the solution -- laser treatment.
5.Your body doesn't have enough water and other fluids to carry out its normal functions.
carry out 实施；进行
You must carry out my orders.
Can you stipulate they would carry out the treaty?
6.Skin doctors warn that skin creams only do so much. The best way to hydrate your skin is from the inside out.
from the inside out 由内而外的
I am changed from the inside out.
Like tea, a hot soup can warm you from the inside out.
然而，脱水的许多副作用不会危及生命。但是，它们仍会影响你的健康 。事实上，你可能会遭受某些副作用的折磨，却并不知道脱水是“元凶” 。
杰弗里·乌茨（Jeffrey Utz）是宾夕法尼亚阿勒格尼学院的神经科学及儿童医学博士。他写到：不同的身体，其含水量也不同 。而且含水量一生都在发生变化 。
婴儿体内的水分比例最高。我们出生时，体内的水分含量约78% 。一岁时，体内水分含量下降到65% 。
如果白天感觉疲倦，身体可能在提醒你该喝水了。健康网站的一位医生解释称：处于脱水状态时，血压会下降，心率会增加，血液流经大脑的速度放缓，这些变化都会让你感到疲劳 。该医生补充说：当肌肉缺乏足够的水分时，从事体力劳动会更加困难，也更容易疲惫 。
人体往往无法区分饥饿和口渴。健康的一位专家建议，高水平运动员要吃种类丰富的食物 。艾米·古德森（Amy Goodson）专家解释称：当你在脱水状态下运动时，身体消耗体内碳水化合物的速度比在水分充足时锻炼时要消耗得更快 。她补充说：一旦做完运动，身体会想补充那些被消耗的碳水化合物 。她警告称，这可能会导致暴饮暴食 。
当人体没有摄入足够水分时，流向大脑的血液会变缓。这可能引发很多问题 。你可能会心情不好；你会因为一件小事心烦或暴怒；你可能很难集中注意力；你可能无法清楚地思考问题；脱水还会引起头痛 。
当身体没有摄取足够的水分，它会发出紧急信号来保护最重要的器官。因此，人体会将体液从不重要的部位（如肌肉）输送过去 。这会导致疼痛性肌肉痉挛 。
平均而言，成年男性每天需饮用3升水。成年女性每天需饮用2.2升水 。切记，补水不仅指喝水 。我们还可以从食物中摄取水分，尤其是水果和某些蔬菜 。