Staying hydrated is an important aspect of the maintenance of proper health, whether during exercise or while performing daily tasks. Consuming certain types of foods may adversely affect your hydration levels. It is important to know what types of food may cause dehydration in order to be proactive in preventing dehydration from setting in.
Protein
Diets high in protein are popular in the fitness and weight loss industries. Protein can be obtained through food sources such as poultry, beef, fish, eggs, nuts, dairy products and legumes. While proteins supply essential amino acids, which are the building blocks of the body, they may also lead to dehydration. According to a 2006 study in the "Journal of the American Diabetic Association," as protein consumption rises, hydration rates decrease.
Fiber
Fiber, another component of the diet essential to maintaining good health, may also be a culprit in leading to dehydration. According to a 2001 report published by the National Academy of Sciences, males under the age of 50 should consume 38 g of fiber per day, while females under the age of 50 should consume 25 g of fiber. Males aged 51 or older should consume 30 g and females in this age group should consume 21 g of fiber. Consuming more than this may attribute to dehydration. Foods rich in fiber include grains and whole grain products, fruits, vegetables and certains peas and beans.
Simple Sugars
Many types of foods that are high in simple sugars may lead to dehydration, due to the amount of water the body uses to metabolize these sugars. Consuming food or drink high in simple sugars quickly depletes water reserves within the body. Foods such as candy bars, sweetened pastries and ice cream contain high amounts of simple sugars.
Conclusion
As much as 75 percent of the body's weight consists of water. Consuming foods high in protein, fiber and simple sugars may reduce this percentage and contribute to dehydration, especially in very hot weather or during strenuous exercise. It is essential to be able to recognize the signs and symptoms of dehydration as well as to have the knowledge of how to prevent dehydration. Signs of dehydration include nausea, vomiting, weakness, muscle cramps, dizziness, confusion, dry mouth and dark urine that may be accompanied by a foul odor. When considering a diet high in fiber, protein or simple sugars, it is essential to consume appropriate amounts of water to reduce the risk of dehydration.
