ライフスタイル5.0

隠れ脱水進行中!?冬に枯れない体の作り方

図1

脱水は夏のものだと思っていませんか!?
実は、湿度の低い冬はどんどんと体の水分が蒸発して逃げています。
喉が渇いたと感じたらもはや体は深刻な水不足。
そうなる前に水分補給をしなければ、体ではマズイ事態が進行中です。
今回は、水が冬に枯れない体の作り方をお伝えします。

喉が渇いたらもう遅い!冬こそ本番「隠れ脱水」

journey-1685966_640

喉が渇いた!
と感じたら、その時点で体は体重の2%の水分を失っています。

  • 体重50kgであれば、水分1L
  • 体重75kgであれば、水分1.5L

ペットボトル大1本まるまる不足している計算です!

そもそも、「冬は汗もかかないし、喉が渇かないもん!」という意見もあるかも知れませんが、隠れ脱水では喉の渇きまでは感じません。
その代わり、様々な不調として症状が現れます。

あなたは隠れ脱水!?チェックリスト

  1. 肌が乾燥する
  2. 喉がイガイガしやすい
  3. 便秘がち
  4. 排尿の回数・量が少なく、色が濃い
  5. 怠さ・疲労感が抜けない
  6. 足がむくみやすい・つりやすい
  7. 手足が冷えやすい
  8. 頭痛やめまい・立ちくらみがする
  9. 熟睡できない
  10. やる気・集中力・気力が低下しがち

これらはすべて、体の水分が減ると現れうる症状です。
いくつ当てはまるでしょうか?
数が多いほど、体が渇いている疑いが強いと言えます。

老化とは枯れていくプロセス

人において体全体の約60%が水分というのは有名な話かもしれません。
これは、成人の話であって、それぞれの年代での体の水分量は、

  • 胎児:97%
  • 赤ちゃん:80%
  • 成人:60%
  • 高齢者:55%

羊水に浸かっている胎児はもちろんじゃぶじゃぶ。
赤ちゃんのお肌はプルプル。
私ぐらいになると・・・そろそろガサつきが気になって・・・。
高齢者になると・・・皆さん靴下を脱ぐと粉が舞う状態!
肌の乾燥は、表面だけでなく、細胞自体の潤いを表しています。
だから必死に化粧水や美容液をつける前に、水分を内側からせっせと補給すべき!
老化とは文字どおり、枯れていくプロセスなのです。

体の中の水の重大な働きと不足による問題

人の体全体では水分が60%ですが、大切な臓器ほど潤いが必要です。

  • 心臓:80〜90%
  • 肺:80〜90%
  • 血液:80〜90%
  • 脳:75〜80%

体はとにかく水分がないと働くことができません。
水の働きと不足による症状や問題は以下です。

水分の役割

  1. 栄養素・酸素の運搬
    →不足により細胞の栄養不足・酸素不足
  2. 血液・血流の維持
    →不足により末梢循環不全による冷え・足のつり、脳梗塞や心筋梗塞など
  3. 老廃物の排泄
    →不足によりリンパ流や尿を維持できず、老廃物が細胞内や体内に蓄積
    疲労感などにつながる
  4. 免疫細胞の運搬
    →リンパ液の中には免疫細胞がうじゃうじゃいて、必要な場所に運ばれる
    不足によるリンパ流の低下で免疫機能低下の原因に
  5. 神経伝達の維持
    →神経の伝達は電気信号によって起こるが、これにはナトリウム・カリウムイオンが必要で、これらは神経細胞の周りの水によって運搬される。
    脱水になると神経伝達がうまく行われず、脳機能が低下。
    思考力や集中力の低下だけでなく、精神症状も起こる。
    また、末端の神経の脱水は、慢性の痛みを引き起こすこともある。
  6. 筋肉の収縮
    →筋肉の収縮には、カルシウム、ナトリウム・カリウムイオンが必要で、これらは体液や血液によって運搬される。
    不足すると筋肉に力が入らず、高齢者などでは転倒の原因になりやすい。
  7. 活性酸素の抑制
    →細胞内が脱水になると活性酸素が発生する。体が酸化している人は枯れている。
    逆に活性酸素が抗酸化酵素・物質によって中和されると水に変化し、尿量が増える。
  8. 肺の潤滑剤の分泌
    →肺は常に外界から空気を取り入れることで、ホコリやウイルス、有害物質にさらされている。
    サーファクタントという潤い物質が気管支粘膜を保護し、腺毛細胞のほうき効果によって、有害物質を肺に入れずに外に排泄することができる。
    脱水になると、気管支の潤いが低下し、有害物質を肺に取り込んでしまうことになる。
  9. 細胞の維持
    →体の水分の2/3は細胞内にある。
    細胞内のあらゆる情報伝達や細胞外との情報のやり取りには水が不可欠。

冬は皮膚から水分が逃げていく

でも、汗かかないのに、どこから水分が奪われるの?
と思われるかもしれませんが、冬は湿度が低下して、汗が蒸発しやすく目に見えないだけなのです。
水分の8割は皮膚や粘膜から蒸散していきます。

グラフ

夏などに比べて大気の湿度も低いですが、その屋外よりも10〜20%湿度が低いのが、屋内
冬の脱水は屋内で進行していきます。

  • エアコン
  • 電気カーペット
  • 電気毛布
  • こたつ(絶滅寸前!?)

など乾燥が進む暖房器具の使用が主な原因です。
また、保温下着重ね着で服の中では体温が上昇しがちになると、気付かずに発汗していることもあります。

それでも、水分が抜けている自覚がない上に、冷えなどを気にして水分補給を怠りがちなのが冬の問題。
そこにノロウイルスなどにかかって嘔吐下痢になると、予備力がないのですぐに参ってしまいます。
昨日1日を振り返り、どれだけ純粋な水分を摂りましたか?

24時間のウォーターマネージメント

それじゃあ、どのくらいどうやって水分を摂ったらいいのでしょうか?
水分はINとOUTのバランスです。
IN=OUTが理想的

  • IN
    =食事に含まれる水分600ml
    +代謝水200ml
    +飲み物(  )ml
  • OUT
    =皮膚からの蒸発600ml
    +呼吸からの蒸散400ml
    +尿や便1300ml

飲み物から摂るべき水分(    )=約1500ml

この場合の飲み物とは、カフェイン入りの飲料やブドウ糖や液糖がたっぷり入った清涼飲料水ではなく、水・WATERです。
水としての定着というより、過剰なカフェインやどストレートに血糖値の乱高下に反映される糖液としてのジュースをたくさん飲むことでむしろ健康を害するからです。
私自身は、普段、食品として販売されている何かを絶対に禁止!とはしたくないと考えていますが、特に、糖入りのジュースについては、麻薬とも言えるほどの中毒性と糖化や血糖値の乱高下の問題から医師としてはお勧めできません。
カフェインについては、後述しますが、私自身も1日2杯のコーヒーを飲みますし、適正な量とタイミングを守ればNGではないと考えています。

水分補給のタイミングとポイント

水分は、1度に摂ると定着しないので、こまめに!が基本

24時間ウォーターマネージメント

  • 起床〜正午:500ml
  • 正午〜夕方:500ml
  • 夕方〜就寝:500ml

1回コップ1杯程度(200ml)を8回程度が目安。

  1. 起床時
    alarm-clock-1540196_640
    睡眠中の発汗量(200〜500ml)を補う
    胃腸に刺激を与えて、体内時計に朝を知らせる
    排泄を促す
  2. 食事時
    hedgehog-child-1777957_640
    食前のコップ1杯の水は食事量を抑えてダイエット効果が。
    ただし、胃酸が雄丸ので消化力が弱るデメリットも。
    食前の炭酸水は炭酸ガスの効果で胃の血流をアップし、胃酸分泌を高める。
    ただし、食欲アップに注意。
  3. スポーツ時
    american-football-63109_640

    スポーツ時適切に汗をかけるように事前の水分補給が望ましい。
    渇いた時にはすでに脱水状態なので、常に体に水分を満たすウォーターローディング法を推奨。
    運動前:15〜30分ほど前に500ml
    運動中:15〜20分ごとに200ml程度
    運動後:体重減少分を水分で補給
    ※発汗するので、塩などのミネラルも一緒に補給。運動後は食事で塩分補給を。
    カフェイン入りの飲料や糖分の多いジュースなどは不向き。
  4. 飲酒時
    girl-1064664_640

    お酒:チェイサー(水)=1:1
    アルコールの刺激から食道・胃の粘膜を保護
    アルコールや代謝物である有毒物質のアセトアルデヒドの血中濃度を薄めて、排泄を促す
    肝臓の負担を減らす
  5. バスタイム
    kermit-1745827_640
    40度の入浴10分で発汗で500mlの水分をロス。
    入浴前にコップ1杯チャージし、入浴時も常に水分補給をこまめに。入浴後もコップ1杯チャージ。
  6. 睡眠前
    animal-1846380_640

    就寝前にコップ1杯補給し、睡眠中の発汗200〜500mlのロスを防ぐ。
    朝3〜6時が1日のうちで最も脱水状態になりやすく、明け方の脳梗塞のリスクにも繋がりやすい。
    水分を補い発汗しやすくすると、深部体温が下がり睡眠の質がアップする。
    トイレに行きたくないからと寝る前には水分を控えがちだが、過量でなければ尿よりも発汗に回る。

カフェインとの付き合い方

coffee-983955_640

水分摂取が苦手な人にとっては・・・あぁ・・・1500mlか・・・とガックリされたでしょう。
途方もない量に思える方もおられるかも・・・。
コーヒーや緑茶なら飲めるのに・・・という声もありますね。
でも、カフェインが入っていると利尿作用で水分として定着しないのでしょう?という疑問もあります。
ですが、様々な研究で、カフェインを常用している人がコーヒーカップ1杯程度のカフェインを摂った場合と水を摂った場合の利尿量は変わらないことが報告されています。
カフェインは耐性ができやすいことが挙げられます。
ただ、人によってもカフェインの作用の現れ方は違いますし、もし、尿量が増えると感じるならば、控えた方がいいでしょう。
日本人においては、4人に1人が、カフェイン150mgを摂取した後に、不安感が高まる等の害が現れる可能性が高い遺伝子を持っていることが報告されてもいます(筑波大学. 2011;31:33-38.)。

欧州食品安全機関(EFSA)による「カフェインの安全性に関する科学的意見書」では、1回の安全量は体重によるとされています。(2015.5.27)

成人:1回に3mg/kgまで(EFSAによる)
例)体重50kg=150mg/回  体重75kg=225mg/回

1日量の上限は400mgまでが推奨されています。

カフェイン入りの飲料のカフェイン含有量の目安は以下です。

カフェイン

ただし、コーヒーや緑茶に含まれるカフェインクロロゲン酸、タンニンなどの色素成分は、鉄分の吸収を阻害してしまう事実もあります。

鉄欠乏性貧血や隠れ貧血の方などは、食事や鉄剤と一緒には摂らない方が無難ですね。

一方、血糖値の改善抗酸化作用など嬉しい働きもありますから、悪い働きばかりではありません。

私自身は、1日2杯程度、しかも15時頃までと決めています。
私の場合、顕著に眠れなくなるからです。
カフェインの半減期(血液中の血中濃度のピークは1時間後、その量が半分になる時間)は、4〜6時間。
だから、血中濃度が下がる時間を考えると、15時頃までが限度かなぁ・・・と。
これも、人によりますが。

水の本質的役割

地球水

いずれにせよ、定着しやすいのは、純粋な水
頑張って飲むに越したことはありません。
水の惑星に住む私たちにとって、水は生命の源です。
あらゆる生命は海から進化したように、人も胎内の海から発生します。
水は、すべてを受け入れて溶かし、そして生み出す「母性」としての役割があります。
それは、子宮です。
海=子宮=万物の母です。
そして、不要なものは「水に流す」のも一つの役割。
だから、新陳代謝が起こり、新しい創造物を生むプロセスへ進むことができます。

水は、その純粋さから、自己主張がありません。
その分、染まりやすいのが特徴です。
外からの刺激を周波数として情報を記憶し、保持します。
体内の水も、情報を保持しています。
環境からの情報はもちろん、自分自身の意識や感情なども全て、体内の水に情報として保持されています。
細胞も細胞の周りも水だらけですから、情報は細胞に影響を与えます。
ですから、ネガティブな感情や記憶が外に発散されず、体内にエネルギーとしてチャージされていると、その情報が細胞に影響を与えます。
胎教も羊水を通して赤ちゃんに伝わります
だから、大事なんですね。

pregnant-1245703_640

私たちは母なる水によって生きています。
水の純粋さは、私たちに生き方を示唆します。
カサついた人生よりも水のある潤った人生を!

 

 

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