You’re probably aware that getting enough water every day is essential for good health. According to research, sufficient hydration helps to preserve cognition, reduce the risk of kidney stones, and manage weight. Staying hydrated is critical because water impacts every function in the body. Therefore, water is essential for our bodies to be healthy and maximize mental and physical health. Medical practitioners generally prescribe 9 cups of water per day for women and 13 cups per day for males. That may appear to be a lot, but if you don’t drink enough fluids on any day—and if you lose more fluids than you take in—you risk dehydration.
Furthermore, if you wait until you are thirsty to drink something, you may already be dehydrated; thus, it is critical to drink water throughout the day. Here’s what you need to know about dehydration symptoms, complications, and how to avoid dehydration.
What Factors Contribute to Dehydration?
Dehydration happens when your body loses an significant amount of fluids and don’t replace. Diarrhea, vomiting, fever, and excessive perspiration are all frequent causes of dehydration. You can also become dehydrated if you do not drink enough fluids during the day. Some people forget to drink liquids, especially water, while others purposefully do not drink enough to limit the number of trips to the bathroom.
While reducing fluids may seem appealing, especially when traveling or having difficulty getting about, it is not beneficial for your body or mind. Therefore, it is critical to drink fluids throughout the day to maintain your body hydrated for optimal health and function.
Dehydration Symptoms
Dehydration occurs when your body loses more fluids than it takes in. And ignoring your symptoms, not drinking enough water, or not seeking medical attention when necessary might lead to major complications. As a result, it is critical to recognize the indicators of dehydration and begin drinking immediately. Adults who are dehydrated frequently exhibit symptoms like headache, confusion, tiredness, dizziness, weakness, dry cough/mouth. In addition, loss of appetite, swollen feet, muscle cramps, chills, and constipation are also symptoms of dehydration.
When Should You Seek Medical Attention?
If you or a loved one exhibits any of the following symptoms, get emergency medical attention: a fever of 103 degrees or higher, slurred speech, hallucination, and fainting.
Dehydration’s Dangers
How your body reacts depends on how dehydrated you are. Mild symptoms, such as a headache or dark yellow urine, are usually alleviated by drinking extra water. More severe indicators of dehydration, such as dizziness and mental confusion, necessitate medical intervention. People who are this dehydrated will frequently require hospitalization for IV fluids. Being dehydrated has a significant impact on the brain. It inhibits cognitive ability, so you may have difficulty remembering things, concentrating, or making judgments. It can also have an effect on psychomotor skills, such as coordination and speed while reducing muscle strength.
Dehydration is also harmful to your heart, which has to work harder when there is insufficient water in your blood. It can also have a effect on your kidneys. Kidney failure, convulsions, heat exhaustion, stroke, coma, and death can all result from severe dehydration.
7 Ways to Avoid Dehydration
Dehydration is a prevalent condition, particularly among mature adults. According to some studies, dehydration affects 17% to 28% of older persons and is a leading cause of hospitalization. As a result, it is vital to take precautions to avoid dehydration. Here are seven steps you can do right now to prevent dehydration.
Drink All Through the Day
Don’t postpone drinking from your water bottle until you’re thirsty. Drink in regular intervals throughout the day, especially if you’re out in the sun or doing strenuous exercise. Stay on top of how much you drink, so you don’t forget to drink enough water. The best method to stay hydrated is to set objectives for how much water you should drink each day.
If you’re spending time outside during the warmest part of the day, choose a shady area and protect yourself with a hat, sunglasses, and sunscreen. You should also avoid spending long periods of time in the sun. If you’re feeling sick after being outside, get to a cool spot and start hydrating. Drink tons of fluids and seek out a cool area to help reduce your body temperature. A chilly shower or soak can also assist in lowering the body’s temperature.
Consume Electrolyte Beverages
When you sweat, you are losing electrolytes, which are minerals including sodium, potassium, calcium, chloride, phosphorus, and magnesium. Some people drink sports or other electrolyte-enriched beverages to compensate for this loss. The greatest electrolyte drinks taste excellent and are high in nutrients while low in sugar.
Make use of Electrolyte Powders
If you’re at risk of dehydration, such as running a marathon in the heat, your doctor may advise you to take electrolyte supplements. These are often powders or tablets that can be added to normal water to make it more nutritious.
Caffeine and Alcohol Should be Avoided.
Both alcohol and caffeinated beverages can exacerbate dehydration. For example, alcohol is a diuretic, which causes your body to eliminate fluids from the blood. Therefore, if you consume alcohol, it is best to drink lots of water to avoid dehydration.
Consume Hydrating Foods
The only way to stay hydrated is to drink water. Many meals, particularly fruits and vegetables, are high in water content and can help you meet your daily hydration requirements. Watermelon, cantaloupe, and strawberries have the highest water content of any fruit. Grapes, peaches, apples, pears, and cucumbers also have high water content.
Kim’s Final Thoughts…
Dehydration can be prevented in many ways, as you learned in this article. It can also be extremely dangerous if not treated promptly. At worst, it can result in death. Fortunately, several strategies to avoid dehydration include drinking enough water throughout the day, eating meals high in water content, and having electrolyte beverages as needed. Make sure you’re staying hydrated and familiar with the indications of dehydration. The sooner you respond to the first indicators of dehydration, the sooner you will feel better. Also, get medical assistance immediately if you have severe dehydration symptoms such as fainting, low blood pressure, or confusion.
