Drinking Water But Still Dehydrated?

You may be saying, " I'm good, I drink water all day." Or you may be saying, "I drink water all day and I still feel thirsty." Maybe you are the person who drinks water all day and also has to go to the bathroom 20 times a day because of it. Just because you are drinking all of this water does it mean you are hydrating your cells efficiently? The answer is no.

Even with all the water drinking most people's body is still actually dehydrated.
What are some signs and symptoms of cellular dehydration and fascial dehydration?
1. Thirst
2. Bad breath
3. Headache and migraines
4. Constipation
5. Dry skin
6. Difficulty falling asleep
7. Waking in the night to urinate
8. Brian fog, short attention span
9. Joint stiffness and pain
10. Soft tissue pain that doesn't go away with stretching or exercise
11. Muscle pain, chronic knee, hip, low back or neck pain
12. Craving sugar or carbohydrates
13. Wrinkles of the skin
14. Hot flashes for women

What does it mean to be dehydrated? Basically, anytime a person uses or loses more water than it takes in and absorbs that person's body will be in a dehydrated state. There are degrees of dehydration from mild to the extreme which can result in death. The body can tolerate a 3-4%  loss of body water. We begin to notice some or all of the above symptoms when the % moves to 5-8%.  Besides degrees of dehydration there are 3 types of dehydration: losing equal amounts of water and sodium at the same time, losing more sodium than water or losing more water than sodium. If you lose more water than sodium your cells and possibly your brain will shrink. On the other hand if you lose more sodium than water your cells and possibly your brain will swell. If cells swell too much they will burst and thus you have cell death.


The body is composed approximately of 50-65% water. This varies depending on gender, fat composition, age and other factors. The most important thing you can do for your health is maintain optimal levels of water in your body. When we discuss how an individual should hydrate the first thing we speak about is water intake. There are some who say everyone should drink at least 2 liters a day.  In my opinion I think it is more important to look at individuals and go with the baseline recommendation of 1/2 a person's body weight in ounces over a 24 hour period. This ensures there is a safe and proper balance between the fluid inside and outside a person's cells. As always too much of a good thing can be bad. Too much water can burst cells. In the extreme, too much water, consumed too quickly can cause death. We have all heard of this related to college hazing where students drink an entire Sparkletts bottle of water in less than an hour and end up dead.

Ideally we want to be consistent with our water intake. Which means its better to sip from a 32 ounce bottle of water throughout the day than to down the whole 32 ounces in a couple of hours.

Besides the speed at which we drink water, what is the main center regulating how we absorb the water we put into your mouth? The small intestine is where we will get most of our water absorption.  Making sure you drink water at least an hour before meals is another good way to help increase your ability to effectively hydrate. If we eat while drinking water then the water has to wait in the stomach as the stomach breaks down the food. Some of the water will bind to the food and actually be passed out the bowel instead of being absorbed into the blood stream or cells.

Now many of you know I'm big on coconut water after a massage or some kind of electrolyte water. The reason is due to the need to hydrate effectively after a massage. Water by itself is not enough to get it into the cells to be absorbed, it must have a companion. Coconut water is filled with minerals that serve as companions to water. The biggest water carrier is sodium. Sodium in turn requires glucose and amino acids for its transport across a cell.  Again all of these can be found in coconut water. Basically, to achieve the proper balance between the inside and outside of a cell you need the proper balance of electrolytes (sodium, potassium, magnesium, calcium etc), the proper amount of glucose, the correct amino acids and clean water. After a large majority of the water is absorbed in the small intestine, the next up take will be in the large intestine and then finally in the colon. Therefore, it is the utmost importance to have a highly functioning digestive system. Hence, the reason for periodic cleanses to increase the changes of effective absorption of water and other essential nutrients.

When there is too much water outside of the cell the body will eliminate it through the bowels and the urine. Mostly, we see excess water leaving via the urine. So when you are drinking your 20 glasses of water and going to the bathroom every 5 minutes you know you have more water outside your cells and you have not been absorbing it into your blood stream where its going to do the most good.

In speaking about intracellular hydration you can also get water from certain foods to help with your, 1/2 your body weight baseline. Consuming pears, celery, cucumber, watermelon and spinach (to name a few) will help increase your water intake (as all of these have a high water content), if you just can't get all the water you need in a glass.

Now when factoring in consuming the proper amount of water you also have to take into account your activity level. The more active you are the more water you will need.  You will also need to factor in your environment and the temperature of that environment. Water helps regulate body temperature. The hotter it is outside your body the more water your body will need inside. For women, when you lack a water reserve and your hormones are out of balance if the room temperature is warm your there won't be enough water to cool you down. In the face of inadequate internal water the body's alternative means of cool the body down is to sweat. Thus during menopause if you are dehydrated you will experience more hot flashes. Going along with this women, at night your body produces less water. If you already have a low reserve in general then your body will sweat at night to help keep you cool, leading to one reason for your night sweats during menopause. So ladies entering or in menopause, consider drinking coconut water or electrolyte water of some kind an hour prior to going to sleep.

Moving away from the fluid inside cells we come to extracellular fluid. The Extracellular Fluid (ECF) serves as a bridge between cells and organs, while also influencing the volume and strength of the intracellular fluid (ICF). When speaking of ECF we are also discussing the plasma and interstitial fluids as well as fluids such as cerebrospinal, intraocular and synovial fluids. Research is not showing these fluids are the world of fascia. Therefore, the desire to hydrate the fascia is a need to bring the proper water content to the ECF regions of the body.

Through journals such as the Journal of Canadian Chiropractic Association, we are being introduced to the new and current research on Fascia and the make up of ECF. Because fascia and the ECF come in so many forms it can be considered a colloidal substance changing between a free flowing water state to a more gel state. In it's most unhealthy state is acts like rawhide and does not move at all. From the new research we learn about the histology of fascia being a type of cell called a fibroblast. It is these fibroblast we are attempting to affect when we seek to hydrate fascia and thus the ECF matrix. A dehydrated fibroblast becomes like rawhide and becomes difficult to re-hydrate. You can think of this journey to a rawhide state similar to leaving a soft contact lens out of water for too long. If you realize soon enough that you missed putting the lens into its container and find it on the counter you can soak and gently rub it in contact solution and it will re-hydrate and you can wear it without issue. Now miss your container and go to bed. Well, when you wake up in the morning and find that lens on the counter, it is now rolled in on itself and is hard and brittle. You will not be able to re-hydrate it and definitely will not be able to wear it.  Ideally, you want to catch your fascia before it becomes like a contact lens left out over night. Getting to your fascia soon enough to hydrate it properly can be related more to the action of putting water into a sponge. You want to add water to the sponge, then apply a force ( a squeeze) to extend the water through all parts of the sponge and allow excess to leave. Now you are ready to use the sponge most effectively. This is true of your fascia and how massage (manual manipulation) helps to hydrate your tissues. 

If we think of the sponge again, let's put that sponge in a bucket of water. Take it out but don't squeeze it and now try to use it. What happens, the sponge won't absorb more fluid and it is a dripping mess. This is another answer to why after drinking your 20 glasses of water you go to the bathroom every 5 minutes. The water is just accumulating in the spaces but isn't being taken into the fibroblast (there was no squeeze to take in it) to be utilized. We need a homeostasis between the water the fibroblast squeezes into the extracellular matrix as fluid and the water the fibroblast moves around as the gel like substance. The pressure between these two states is what keeps our joints cushioned and is our general means of stability. Therefore, when your massage therapist applies a gentle, slow and steady compression lasting for a short period of time, applies a short, slow stretch, or a gentle knead or twist to your tissue they are hydrating your fascia.

What can you do at home to complete the hydration process after you drink your water and lower the risk of the unfavorable signs and symptoms of dehydration? You can apply a pumping action to your arms and legs, you can do a gentle little twist to your tissues or you can learn to Melt. By doing these techniques and tips I provided above, you will truly be hydrating and improving your overall well-being.

For more information on how to begin to learn the Melt Method visit my website: www.colette.massagetherapy.com

If you have any question feel free to email me at: 2dolphincolette@comcast.net

Dry Skin Brushing- Good for the Body on Many Levels

The Wheel of the year has turned to Winter. In Portland that means we are bringing out the heavier
clothing, and trying to stay warm and dry. It also means that we are looking for anything to prevent
us from getting sick. With co-workers and clients already coming down with common colds and wanting
to avoid all the anti-bacterial hand sanitizers (which are not effective with viruses) out there, I choose to go the more natural routes. Yes, everyone, please still wash your hands. That will be one of the most natural things to do. What I want to talk about here is a multi-purpose natural health remedy, Dry Skin Brushing or it can also be called dry body brushing.

I was first introduced to dry brushing while working at a naturopathic clinic. The doctors there mainly
recommended it as one means of home detoxification. Once I was diagnosed with breast cancer, dry brushing became a means for me to improve my immune system and have an easy home method for
lymphatic drainage.

In general I have learned that skin exfoliation of some kind has been around for centuries in a variety of
cultures. The ancient Egyptians exfoliated with sour milk and wine, the Japanese with a loofah like product prior to their steam baths, and the Native Americans in New Mexico (where some of my ancestors are from) used cornmeal. The use of a dry brush is a technique that comes from Europe and is still widely used there in spas.  Dr. Paavo Airola was a Finnish physician who utilized this technique for his patients 30 years ago. He is noted as one of the pioneers to introduce the benefits of dry brushing to the naturopathic communities of the US.  Here in the states it is the naturopathic community and the spa industry that continues to foster an interest in the wonders of dry brushing.

Now you are probably saying, OK, so all these cultures had some way of exfoliating the skin but why did they deem it necessary. Well, as with many things, a person and the body need a little outside help to get things done. And in this day and age when our bodies are faced with more and more toxins and it is harder to keep ourselves in balance we need various options to help the body remove waste.

The Skin is the largest organ in the body measuring approximately 20 square feet. It is second only to the liver in its ability to serve as an organ of elimination. Each day 1/4 of the body's detoxification occurs through the skin. By definition detoxification is a process of eliminating wastes and toxins. The skin has three layers.
The outermost or top layer is the epidermis, which is non-vascular, protective, a waterproof barrier and gives the skin its tone.  Behind the epidermis lays the dermis. This is the sensitive connective tissue layer which contains nerve endings, sweat and sebaceous glands, hair follicles and blood and lymph vessels. The third layer is the hypodermis or subcutaneous fascia. Here lays loose connective tissue and fat which help the skin bind to tissue beneath it. This layer also functions to cushion the body and help regulate one's temperature.  About every 28 days the body completely replaces cells in the epidermis. This means that the body is constantly shedding dead skin cells to make ready for the new epidermis.

If this organ (Skin) is in balance and functioning at peak capacity then it will provide the body with

• perspiration for the elimination of waste and toxins
• protection of its internal organs and fluids
• protection against outside pathogens and foreign substances
• increased immune system function
• temperature regulation

To begin understanding how dry brushing will help you lower your risk of coming down with a cold we must discuss the lymphatic system. The lymphatic system is important in eliminating toxins from the body. It also helps prevent infections and other diseases. Our lymphatic systems are a complex network of lymphatic vessels, tissues and capillaries. Lymphatic capillaries can be found in the connective tissue of nearly all organs and drain into larger connecting vessels which contain valves. These vessels push their contents toward the nearest lymph node and from  there into nodal sinuses. Eventually the large vessels drain into the thoracic duct and the right lymphatic duct. Tonsils, lymph nodes, spleen, bone marrow and  thymus are examples of lymphatic tissues. Cells associated with this healing network that help identify and remove harmful viruses, bacterias, fungi as well as other harmful substances are, lymphocytes (T-cells and B-cells), leukocytes, macrophages and plasma cells. The spleen is the organ that  filters and purifies the blood and lymph fluids. T-lymphocytes come to maturity in response to a hormone in the Thymus and are released from this organ as T-cells.

In general terms, when we speak of improving the immune system we are discussing how well the body, once exposed to a pathogen, can create an attack in the form of a physical barrier and an antibody. What this means is your body basically has to get sick before it can heal itself. The more your body is exposed to antigens (what the systems deems as a foreign substance), the better able and faster able it will be in healing itself. Your body's first defense is the epidermis and its ability to prevent foreign substances and matter from penetrating to the deeper skin layers. The second line of defense is a bit more complex and involves those cells we mentioned above, the Lymphocytes, Leukocytes, and macrophages, which work together to identify, bind to and remove what they deem as invaders.

If the immune system along with the body's ability to bring blood to an area (inflammation= blood flow with heat and redness) works overtime, then we can have an abundance of antibody-antigen complexes, immune cells and inflammatory molecules in an area. This abundance can block blood flow and prevent tissues and organs from being properly nourished and ultimately causes damage and break down. Luckily the body has a complementary system that helps keep this immune system soluble and flowing steadily. The lymphatic system is involved in keep the balance here.

The circulatory system, the movement of blood, is run by the pumping of the heart. They lymphatic circulation does not have a pump. Lymphatic fluid moves in only one direction, upward to the heart, from the extremities (feet and hands). The valves we spoke of earlier that are housed within the lymph vessels are one way valves to prevent back flow. Body movement, smooth muscle contraction and pressure from breaths create the movement of lymph fluid. The ultimate goal is to get this clear plasma; that has traveled all over the body, between cells, within cells and in the space of tissues, back to the heart. The movement of muscle and pressure of breath must be great enough to bring this fluid out of all the spaces and into the vessels. Basically the body needs to drain it back to the heart via the thoracic duct. There are two separate and unequal drainage routes for this lymph fluid.

The right side route takes fluid from:

• right side of head and neck
• right arm
• upper right quadrant of the body
• to the right lymphatic duct at the clavicle
• which empties into the right subclavian vein

The left side route takes fluid from:

• left side of the head and neck
• left arm
• upper left quadrant of the body
• lower trunk and both legs
• approximately at the middle of the abdomen is the cistrena chyli a midway station
• then to the thoracic duct which empties into the left lymphatic duct
• then into left subclavian vein

From the veins into the heart to be cycled again in its fresh state.

When the skin is not functioning well, when it is not removing dead cells to make way for fresh new layers, then the pores of the skin get clogged and the system begins to back up causing more demand on the other organs of elimination such as the liver, kidney, colon and lungs.

Now this is where Dry Skin Brushing can be beneficial. In general this technique will provide the body with

•  removal of dead cells
•  a means to stimulate blood and lymph flow
•  a means to stimulate hormones and oil glands
•  a means to stimulate the nervous system, tone the muscles, and tighten the skin
•  a means to strengthen the immune system

This is all done because the process of dry brushing is done in a manner that causes gentle contraction of smooth muscle ( which is part of the heart and therefore will activate the heart to pump blood), and signals the lungs to move air and nerve endings to call for the movement of other contractions. Basically on its own the lymphatic system moves slowly. Dry brushing stimulates the lymphatic system to work faster and more efficiently, by opening pores, exfoliating the top layer of skin, and promoting circulation of fresh blood and oxygen to the surface of the skin. All of this encourages the body to clear metabolic wastes and fight against bacterial accumulation. And finally we have circled back to how dry brushing is lowering your risk for a common cold or flu.

 In the case of individuals (like myself) suffering from lymphedema due to damage to or removal of lymph nodes and or vessels, dry body brushing helps the now compromised lymphatic system (which will move even slower damaged) redirect accumulated fluid from the interstitial space (areas between tissues and organs) back into the proper channels and ultimately the circulatory system. This then, helps reduce or eliminate swelling (edema) and helps reduce or prevent the occurrence of infection and other complications. Though the lymph fluid does not normal cross from one drainage route to the over (there is an unseen line around the two zones) manual lymph drainage (of which dry body brushing falls into) actually stimulates movement from one area to another and stimulates the formation of new pathways. And thus, we have come full circle back to how this process aided in my journey with cancer, as I had lymph nodes removed from my body.

As a little PS let's speak to cellulite and why dry body brushing is popular in the spa world. Cellulite by medical terms is lipodystrophy, which means a problem with fat in several areas of the body, namely the thighs, hips and buttocks. Current research is showing that rather than being a direct issue of fat it is mainly an issue of connective tissue that shapes and keeps the fat in place. Basically what's going on is the connective tissue in the hypodermis (and to an extend the dermis) is not laying in the proper directions (its getting twisted and bound up) and the fat within that layer is binding irregularly and is accumulating into one area more than another. Thus the classic dimpling or "orange peel " effect is seen. The way to affect connective tissue (that is not in its fluid state of being) from a massage stand point, is to warm and redirect it. I believe the process of dry brushing is only one part of addressing cellulite. I believe that dry brushing which will remove toxins and unclog pores, bring fresh blood and oxygen to the area and remove stagnate lymph fluid, is preparing the area for a therapist to then work with myofacisal techniques to release adhesions and redirect connective tissue into its proper vertical direction. Dry body brushing in and of itself will not, in my opinion correct cellulite.

NOTE: always consult a physician prior to performing dry brushing on your own.

When and where to avoid dry brushing: 

• areas of active inflammation
• areas of active cancer
• over enlarged lymph nodes
• sunburned skin
• genitalia and nipples
• if pregnant
• with heart damage and certain heart conditions
• areas of active infection
• areas with open wounds or broken skin

Now let's talk about what you need to Dry Body Brush at home:

• a Natural (bore) bristle brush
• a removable long handle to address the harder to reach areas of the body
• a strap on the body of the brush to hang  onto when addressing closer areas of the body
• the strap comes in handy if you want to take it into your massage appointment for your therapist to add the brushing to the first 15 minutes of your session

Where can you find this brush:

• Health food stores (in Portland, Whole foods, and New Seasons)
• a spa
• online

How do you perform this technique at home:

• remove all clothing
• have a dry body with the least about of lotions and creams on it

Your motion will be small, light circular strokes toward the heart. Remember the lymphatic system moves in one direction from the extremities to the heart and that there are valves within the vessel that you don't want to close down. If your pressure is too deep and intense you will close the vessel and prevent proper flow. Stroking away from the heart will create a back pressure which can cause extra pressure on the valves within both the veins and lymph vessels and can cause rupturing of the vessels and varicose veins

• Start by priming the pump (gently tape or stroke over the left subclavian area, the area just below the clavicle) this drains the old lymph that is hanging out and let's the body know it needs to start working to move new lymph at a greater capacity through.
• To keep it simple: START at the sole of the right foot, moving upward toward the heart in light circular motions up the foot, into the ankle, low leg, thigh, side of body, fingers, hand and arm.
• Repeat on left side
• pretend there is a line down your stomach, START on the left side of your stomach travel from the belly button out to the side of the body in three lines moving in clockwise circular motions upward toward the heart
• Back to the center of the stomach this time on the right side of the belly button repeat your three lines up and out toward the heart
• Now begin on the backside of the body. Again as above STARTing with the feet, moving up the legs, into the buttock and finally up the back
• Lightly stroke down the outside of the neck down toward the heart
• Finally with lighter strokes brush from right to left over and around the breast/chest.

          AVOID the nipples!
      When finished you should have brushed your entire body except the head, face and nipples.

Now take a warm bath or shower and end with a cool water rinse. This will take away all the dead cells, toxins, etc that you removed and close down the skin with the cold water.

You can perform this process every day or just once or twice per week prior to showering or bathing. Remember your body and the brush must be dry for this technique to be affective.

Every few weeks wash your brush in clear warm water and allow to dry. This will take away the dead skin cells. Avoid detergents if possible to keep the bristles working at their peak. Keep your brush in a clean, dry location.
.
Some pictures that might be helpful with visuals of the process:

All information in this blog is for educational purposes only. Please consult your health care provider concerning any disease or injury. The tips here in are not a substitute for professional medical assistance. The author is not recommending that you self-diagnose or prescribe but rather that you become better aware and educated about available holistic health options.