Do you know the signs of dehydration?
Dehydration happens faster than you think in the summer heat. It only takes a loss of 2-3% of your body’s water to make you feel thirsty. By then your mental and physical well-being start to get impaired too. You can prevent dehydration by getting to know the signs of dehydration.
Some people really love the heat. They like to sit in the sun for hours and get one of those deep Coppertone tans. While you lazily soak up the sun, your sweat glands release moisture that evaporates to cool off your body. If you lose more water than you take in, dehydration results.
Signs of Dehydration
How do you know when you’re dehydrated? Be aware of these warning signs (depending on the severity of your condition):
• Light-headed
• Headache
• Dark urine or the inability to urinate
• Dry mouth and nose
• Fatigue
• Nausea and vomiting
Dehydration Treatment
The best way to treat mild dehydration symptoms is to frequently sip water until you’re feeling better. If you suspect that you’re seriously dehydrated seek immediate medical attention.
Left untreated, your body can go into shock. That’s a rather nasty condition resulting in a decrease of blood to the brain and other vital organs.
Optimum Water Intake
Roughly 80% of our body’s total water intake comes from drinking water and beverages. Another 20% comes from food. Most adults lose up to 2.5 litres of fluid per day through normal bodily functions.
Everyone has heard you’re supposed to drink eight glasses of water a day. However, the jury still seems to be out on the scientific evidence to support that recommendation.
So it’s important to note here that the average person’s need for water varies. It all depends on age, health, activity level, and sources of water (ie. drinking water, fluids, food).
Foods to help you stay hydrated
How to Stay Hydrated
Water may not be your favourite way to quench a thirst, but you’ll be surprised how you can get used to it. After getting into the habit, your body (and brain) will crave it. Here’s some tips to get you started:
• Drink plenty of water and eat foods high in water content. Try sampling some of these mostly water-based fruit and vegetables (apples contain up to 85% water by volume).
• Grab a sports drink. If you run, hike or bike in the heat, supplement your water intake with a sports drink. They help maintain your body’s level of important electrolytes such as sodium and potassium.
• Stay away from pop or fruit juices. They dehydrate the body while caffeine and alcohol also act as diuretics that increase the amount of water and salt expelled from the body.
• Drink water by the cupful. Your body can better absorb water in small doses and can only absorb one quart of water per hour. The fact is that you can drink too much water so best to drink it in moderation.
• Drink throughout the day. Carry a refillable water bottle with you everywhere you go. If it helps, remind yourself with a timer when it’s time for your next cupful.
• Check your urine. It should be clear or straw-coloured when you’re properly hydrated. Use this as an easy indicator for signs of dehydration.
A Cool Glass of Water
Besides keeping us alive, there are many other benefits of drinking water. Keep them in mind the next time you pause for that refreshing, cool glass of water and enjoy your summer.
You Might Also Like These
• Benefits of water: Are you getting enough fluids to stay healthy?
• 10 Myths About Hydration You Need to Stop Believing
• My Big List of Health and Wellness Resources
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