Dehydration is not only the result of insufficient water intake, but also the side effect of heat stroke, diarrhea and vomiting. Symptoms are thirst, dizziness, dizziness, confusion, dark urine, poor urination, dry mouth and skin; in severe cases, even tachycardia and increased respiratory rate. With the right approach, you can achieve your goal, whether you are severely dehydrated due to illness or are just trying to increase your hydration rate to take care of your health.
Steps
Method 1 of 2: Home Remedies
Step 1. Drink more water
Many people don't consume the recommended daily amount of water. Typically, 8 to 15 glasses a day are recommended, based on your level of physical activity and other factors such as body weight, sun exposure or high temperatures. Try to drink at least eight each day.
Step 2. Drink smaller amounts, but more frequently
If you have trouble getting the recommended amount of water, spreading it throughout the day is the best strategy. Bring a bottle of water with you to work or keep a glass handy when you are relaxing at home. If you always have water available near you, you are more likely to sip it during the day. Before you know it, you will have reached your hydration goals!
- Remember that it's important to keep your fluid levels high even when you're not feeling thirsty.
- If you have at times felt very irritable after walking around the city a lot without drinking for a few hours, it is likely that your nervousness stemmed from basic dehydration.
- Plus, just because it's cold doesn't mean you don't need to drink - fatigue, inclement weather, dryness, and so on all contribute to dehydration.
Step 3. Replenish lost fluids from training
Many people underestimate the amount of fluid consumed through sweat when going to the gym or engaging in other types of physical activity. It is recommended that you drink one to three glasses of water before starting your exercise routine and always carry a bottle of water with you. You can replace water with sports drinks to restore electrolytes (the balance of salts in the body), as salts are also expelled with sweat. In addition, many sports drinks also provide some calories to provide you with the energy you need to do your workout well.
- It is important to consume drinks with electrolytes during endurance sports, because salt is essential for the physiological mechanisms of water absorption.
- If you train for a short time, plain water is enough.
Step 4. Monitor how much time you spend in the sun
The more you are exposed to hot weather, the greater the body's need to replenish fluids. To ensure good hydration even in hot weather, take water with you. If possible, schedule outdoor activities early in the morning or late afternoon when the sun's rays are less intense to reduce the rate of dehydration.
If you work out outdoors and live in a warm region, you should exercise during the cooler times of the day. This way, it is easier to maintain adequate hydration without having to consume large amounts of fluids
Step 5. Avoid sodas, caffeinated drinks and / or alcohol
If you are trying to increase the amount of body fluids, drinks like ginger ale are counterproductive, despite what people think. This is because they are drinks that contain too many sugars and very few salts, factors that reduce the body's absorption of water.
- Caffeinated drinks are a bad choice, as they have diuretic properties, i.e. they stimulate water loss instead of increasing hydration. While a cup of coffee in the morning won't cause any major problems, avoid drinking too much caffeinated fluids if you want to improve your hydration level.
- Don't consume too much alcohol as it has a dehydrating effect.
Step 6. Check your urine to know your hydration level
When it is dark in color (dark yellow), it is an indication of dehydration, especially if accompanied by an urge to urinate infrequently. Conversely, a light-colored pee that you need to expel often indicates that you are well hydrated. Don't be afraid to check the contents of the toilet, as this is the best way to ascertain the amount of fluids you excrete from your body.
Method 2 of 2: Medical Treatments
Step 1. Recognize the signs of severe dehydration
If you experience dizziness, dizziness, mental confusion, or have an alteration in vital signs (tachycardia and rapid breathing), you may be in a state of severe fluid deficiency and need to be treated by a doctor. The most common causes are heat stroke (excessive sun exposure), extreme endurance sports or a condition that causes vomiting and diarrhea.
If you fear that you are suffering from these diseases or believe that you are severely dehydrated, you should go to the emergency room right away without further delay
Step 2. Undergo intravenous fluid administration
This is the quickest and most efficient way to restore fluid levels in a severely dehydrated patient; the fluids are in fact injected directly into the bloodstream and must not be absorbed from the gastrointestinal tract. Intravenous fluids are prepared to meet the specific needs of the patient by respecting the balance between fluids, salts and calories, in order to optimize hydration and general health.
If you suffer from a disease that causes diarrhea and / or vomiting, you are unable to take fluids by mouth (precisely because of these symptoms that prevent you from retaining them). For this reason, intravenous administration is the only solution in severe cases
Step 3. Get a diagnosis for the underlying causes leading to dehydration
It is important to understand that severe situations not only require fluid restoration treatment, but also to understand the causes - this work must be left to an experienced and knowledgeable physician. If you try to rehydrate without first identifying the disorder, it is unlikely that you will be able to solve the problem permanently or in the long term. If you have any doubts, the best thing to do is to consult a doctor who can guide you through the necessary path to regain hydration and health.
