Dehydration occurs when the body loses more fluid than it enters. This is a common problem, especially among children, those who exercise and those who are sick. Fortunately, it is almost always a condition that can be prevented.
Steps
Step 1. Drink plenty of water
Doctors claim that by the time we feel thirsty, we are already dehydrated. Therefore keep drinking water. It contains no calories and has numerous beneficial effects on your health. A good way to remind yourself to drink is to link the gesture to each ring of the phone. Whenever someone calls you, drink a glass of water.
Step 2. Choose climate-friendly clothing to make sure you don't sweat more than necessary
On hot, humid days, wear light clothing.
Step 3. If you intend to play sports or perform strenuous activity, drink early
It is also important to drink at regular intervals (about 20 minutes) during the activity.
Step 4. The most common signs of dehydration are:
- Thirst
- Lips dry and chapped
- Feeling light-headed or dizzy
- Dry and sticky mouth
- Migraine
- Nausea
- Lack of urine or dark urine
Step 5. If you have any of these symptoms, rest briefly in a cool area and drink plenty of water
Step 6. Dehydration often accompanies stomach pain
The body loses a lot of fluids through vomiting and dysentery. In addition, in case of nausea, one often does not feel like eating or drinking. The best thing to do, however, is to sip water or herbal teas at room temperature. Popsicles are also an effective choice.
Advice
- If you have trouble drinking a lot of water, you can try flavoring it with lime, lemon, or orange juice. Alternatively, you can sip some good broth in order to restore lost fluids. Fruit and vegetable juices, tea and coffee contribute to the daily intake of liquids, but avoid adding sugar and do not overdo the caffeine.
- Another good measure: you should urinate at least three times a day. If not, there is a good chance that you will need to drink more fluids.
- Urine is a good indicator when you want to make sure you are getting enough fluids. It should in fact be clear enough to allow you to read through it easily.
- Drink more water at school too.
- Eat some water curly fruits, such as watermelon, your body's fluid levels will increase.
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Every 10-15 minutes of exercise, drink a glass of water. If the duration of the training session extends beyond 30 minutes, particularly in hot climates, it ensures your body more fluids and possibly a small amount of sodium (according to the USA Today newspaper).
- In case of moderate or intense training or a sporting event that lasts beyond 60 minutes, especially in hot climates, it is important to drink at least 30 cl of water in the previous 15 minutes, in addition to the recommended dose of 240 ml every 15 minutes.. At the end of the exercise, drink at least another 240 ml of water.
- If your body is dehydrated (by 2% or more), you can become lethargic and irritable. By drinking an appropriate dose of fluids you will not only hydrate and refresh your body, cleanse your system of toxins by expelling them to the outside, ensure the transport of nutrients, lubricate the joints, help the digestive system and remove waste.
- To find out how much water you should drink each day, follow the half rule. Start by calculating your body weight in pounds and divide it in half. The number obtained will be equal to the number of ounces of liquid you will need to drink each day.
- Limit the amount of salt you take daily. French fries are delicious, but they dehydrate the body quickly. If you intend to eat something very salty, make sure you have water on hand.
- On windy days, drink more. The wind blows away the fluids from the body.
Warnings
- Most cases of dehydration can be solved by taking fluids. But in case of prolonged lightheadedness or possible fainting, it is advisable to seek medical attention.
- Don't try to hydrate your body with alcoholic beverages. They will not be of any help and could make the situation worse.
