If you are sweating excessively, exercising a lot, and not replenishing the lost water from the body, you are doing something wrong. If you continue this practice, you could soon be dehydrated. Before you know about all the possibilities to hydrate your body, you should know how you can get dehydrated in the first place.
Know the signs of dehydration because effective identification can only lead to timely action. Once you identify symptoms, you will know how to hydrate your body.
Signs That You Are Dehydrated:
You should check your urine colour from time to time. It is a sign of dehydration if your urine is dark yellow, orange, or amber. Some physical symptoms are dry mouth, excessive fatigue, sleepiness, recurrent headaches, extreme thirst, and confusion, all signs of dehydration. If you want to diagnose the same problem in children, you should notice if tears are coming out when they cry.
Some people are more at risk for dehydration. If you exercise a lot, you may be sweating a lot as well. Those who live in hot, sultry weather are more prone to dehydration than others. Moreover, if you have diarrhoea and vomiting, you lose a lot of water from the body. Additionally, pregnant women also get dehydrated easily.
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Fastest Way To Hydrate Your Body:
You may think that water is the only option to rehydrate the body, but it is not so.
- Drink Water – You should drink water regularly. At least 2-3 litres of water are a must regularly. However, it also depends on how active a lifestyle you are leading. If you lead an active lifestyle, you may need to drink more water.
- Eat Water-rich Fruits and Vegetables –This is one of the easiest ways to replenish all the lost moisture. You can eat a whole lot of fruits and vegetables that have high water content. Additionally, they also contain a lot of nutrients. About 20% of dietary moisture comes from water-rich fruits and vegetables. Some of the fruits and veggies that have a high water content are:
- Watermelon
- Strawberries
- Pineapples
- Cantaloupe
- Peaches
- Cucumbers
- Leafy greens
- Celery
- Zucchini
- Tomatoes
- Radishes
- Stay Indoors – If it is too hot, you should stay indoors. Avoid going out during peak hours, like 11 am – 4 pm. Always schedule all your programs in the morning or the evening. If you do not have air conditioning at home, you can spend some time in the mall or theatre.
- Focus on Electrolytes – If water is unavailable at any point, you can look for replacements like electrolytes. When you perform moderate to high-intensity exercises, you should replenish the moisture as soon as possible.
Rehydration Therapy – When you are dehydrated, electrolytes may not help much. You can go for oral rehydration in such cases. It includes the ingestion of salt and sugar mixed in water. These are also available over the counter at pharmacies. You will be amazed that ORS is a great way to hydrate fast. ORS often always contain sodium, magnesium, chloride, and other salts. These are important for the maintenance of various bodily functions. Sodium also helps move water molecules inside and outside the cells. This is one of the proven fastest ways to hydrate your body.
Coconut Water – It is another natural drink that contains adequate potassium. Moreover, it is low in sugars and calories. So, it is beneficial for the body. Coconut water also contains sodium and manganese. It is a safe drink for most adults. However, some people bloat, so you need to check your response to it.
Sometimes, several complications arise due to dehydration. If you do not treat it early on, it can also lead to dry and flaky skin, digestive issues, inflammation in the body, and kidney and liver problems. You might also notice oedema or water retention in the legs, and your joints may swell up.
Normally, you do not need to call a doctor. But, if the situation goes out of hand, contacting a doctor is essential. You can do several things besides plain water to satiate your thirst. Doctors monitor severely dehydrated patients at close intervals. Once the patient has recovered a bit after receiving an intravenous infusion, the doctor might suggest ORS for some days.
Thus, these are the best ways to rehydrate your body. You need not wait to feel thirsty. Drink water after meals or before meals. Moreover, you can make it a part of your lifestyle to drink green teas, coffee, soups, and liquids more than solid stuff. It also helps in the maintenance of normal weight.
