The feeling of thirst is triggered when the body tries to compensate for a water imbalance. This phenomenon can depend on various factors, such as the amount of fluids ingested, the foods consumed, the medications taken and physical activity. In addition, it can be influenced by the amount of saliva secreted, by health conditions, by the treatment of any pathologies and by the internal temperature of the body. Whatever the cause, it is never pleasant to be thirsty! Here are some ways to combat the unpleasant feeling of dry mouth.
Steps
Part 1 of 4: Drink and Maintain Adequate Fluid Intake
Step 1. Drink a lot
The main weapon to fight thirst, in addition to quenching it immediately, is to respect the body's fluid needs, or to stay hydrated. One of the best ways to do this is to consume at least 2 liters of fluid per day; you should drink even more if you are very thirsty or if your urine is dark.
- You can get fluids by drinking eight 8-ounce glasses of water, but also by eating foods rich in water.
- For example, milk and fruit juices consist mainly of water. Coffee, tea and fizzy drinks also contain water, in addition to caffeine, a mild diuretic that promotes fluid loss.
- However, if you do a lot of sport, you need to increase your water intake due to sweating, which is the way your body cools down. Before exercising, drink 500-600ml of water, then drink 200-250ml every 10-15 minutes of physical activity and 500-700ml when you're done to replenish lost fluids.
Step 2. Have a bottle of water handy
It will help keep you hydrated even when you are away from a tap or fountain. Fill it with water, a sports drink or other liquid and take it with you to work, school and any other occasion.
- Having a bottle of water available is a great habit when you are exercising or staying away from home for a long time.
- Instead of packaged water, buy a water bottle so you can wash it periodically.
Step 3. Eat various types of fruit
You can increase your overall fluid intake by consuming foods that promote hydration, and fruit is a great source of water. Watermelon, strawberries, grapefruit and melon are made up of 90-92% water, while peaches, raspberries, pineapples, apricots and blueberries contain it for 85-89%. You can eat them fresh, freeze them or blend them with water or milk (maybe even some ice cream). You can also combine them to make a fruit salad.
Step 4. Go for vegetables
Munching on fresh, crunchy vegetables is a great way to stave off thirst, but also keep in mind that many vegetables you eat daily are high in water. Cucumbers, zucchini, tomatoes, radishes, peppers, carrots and lettuce all contain 91-96% water, with the cucumber in the lead right after the lettuce. Avocado, a hyper-nutritious food, contains about 65% of it. It is preferable to eat these vegetables raw - on their own, as side dishes or in salads - because they lose a lot of water during the cooking process.
In the case of lettuce, eat the outer leaves within a day or two of the date of purchase because they are the ones that initially contain the most water, however the inner ones keep it longer
Step 5. Eat meat
Who doesn't like a big, juicy burger, cooked on the griddle, on a summer's evening? 85% of lean ground beef contains 64% water when raw and 60% when cooked. The round roast contains 73% water when raw and 65% when cooked. The leaner the beef, the higher the water content. Chicken - a delight for dieters - is made up of 69% water before cooking and 66% once cooked. Since water tends to leak from the fibers if the chicken stays in the refrigerator for a long time, cook it as soon as you buy it.
When cooking meat or other foods of animal origin, limit the use of salt and spices to reduce thirst, as these condiments risk dehydrating you. The same goes for spicy foods that are high in sodium, such as ham, white bread, ketchup, chips, melted cheese, and pizza with meat
Step 6. Try yogurt
A pot of yogurt contains about 85% water. Consider several advantages of this product: the nutritional benefits from calcium and proteins, the possibility to choose between various flavors, the low price and the fact that it does not require any complex processing. For all these reasons, yogurt is one of the best food alternatives to liquids. Add some fruit and you have everything you need.
Step 7. Don't overdo the alcohol
Avoid consuming too much beer and wine. Contrary to popular belief, alcoholic beverages do not stimulate diuresis because they are liquid. In fact, they literally upset brain activity: they reduce the production of vasopressin, also known as antidiuretic hormone (ADH), induced by the pituitary gland in the brain. As a result, they make you urinate more, excreting not only alcohol, but also the liquids previously assimilated by the body.
- Excessive water intake is also not much use. The body retains only 1/3 or half of the excess fluids ingested. Most are excreted in the urine.
- It is the dehydration process that is the main cause of the dreaded hangover.
Part 2 of 4: Quench your thirst without drinking
Step 1. Suck the ice
There are times - for example when you can't eat or drink in the evening or morning before surgery - when you would be willing to do anything to put something in your mouth, even a single sip of fresh water. Although best avoided before surgery, ice is the first thing they give you when you wake up to moisten your mouth and quench your thirst. Then, to relieve your thirst immediately, freeze some water in the special molds and place the cubes in a cup or plastic bag (be careful if you have to crush the ice with the awl).
Step 2. Buy sugar-free gum and candy
With gums and candies, you induce the oral mucosa to produce more saliva and fight the feeling of thirst. While you shouldn't do this before surgery, this solution is useful when you need to limit your fluid intake due to dialysis. It is also great for quenching thirst caused by other factors. Make sure you buy sugar-free hard candies that are your favorite flavor and last a long time. The more you eat, the more saliva you produce.
- Be careful because the xylitol contained in sugar-free gums and candies can cause diarrhea or cramps when taken in large quantities.
- Sour candies stimulate the salivary glands, so if you like them, don't hesitate to consume them.
- Chewing whole mint leaves refreshes and relieves thirst.
Step 3. Try frozen fruit
Sometimes, dialysis patients quench their thirst by sucking on frozen fruit, including grapes, sliced peaches, and pineapple chunks. It is useful because it also stimulates salivation, as well as increasing the supply of water. With the exception of grapes and berries, you just cut it and put it in the freezer inside a bag. Alternatively, if you prefer watermelon and melon, you can form balls with an ice cream scoop and freeze them.
Lemon is another fruit that you can suck on both fresh and frozen if you want. It is very effective because the high concentration of citric acid stimulates salivation
Step 4. Make popsicles and flavored ice
It is another great thirst quencher, to be used during dialysis and after throat or mouth surgery, but never before, regardless of the type of operation. Depending on your diet, you can make an herbal tea or lemonade or buy an apple juice or a ginger diet drink. Pour the liquid into the appropriate popsicle molds or ice cube trays and freeze it. If you have popsicle sticks, wait before inserting them until they can hold themselves. If, on the other hand, you don't need or want to prepare flavored ice cubes, put the liquid you want to freeze in a plastic bag to collect and recover the one that melts. You can also pour it into a plastic cup and freeze it until it becomes a thick mixture that you can scratch and scoop up with a spoon.
Step 5. Resort to pharmaceuticals
Try salivary substitutes, especially those containing xylitol, such as Cariex, or based on carboxymethylcellulose or hydroxyethylcellulose. Don't forget that too much xylitol can lead to side effects, so take it in moderation. If you are treating a health problem that causes dry mouth, consult your doctor before using these alternatives.
Part 3 of 4: Regulate Body Temperature
Step 1. Don't expose yourself to the heat
By keeping your body temperature within normal values, you are also able to fight thirst. The first thing to do is to avoid the heat. Hyperthermia causes a chain reaction that causes the body to cool down by sweating. This results in a loss of fluids and a feeling of thirst. Since the sun is strongest between 10am and 3pm, try to plan your day so that you don't stay outside during that time, especially in the summer.
- For example, run errands early in the morning. Get lunch delivered to the office instead of picking up the car twice if it's parked in the sun, i.e. when you go for lunch and again on the way back.
- If you can't avoid the heat, avoid spending too much time outside.
- Take advantage of the shade of trees and buildings to shelter you from the sun.
- Also, don't forget that the air conditioning was created to keep you cool.
Step 2. Dress appropriately
It is not always possible to avoid the heat. However, to adapt to high temperatures, you can dress to reduce the risk of hyperthermia. When it is very hot outside and you are forced to go out or when you know you have to go to an environment where you risk sweating if you are not dressed properly, choose your clothing wisely.
- If you have to go out, wear light, light-colored cotton or linen. Light-colored clothing reflects the sun's rays instead of absorbing them. Cotton and linen are breathable fabrics, so they don't trap heat like those in polyester, acrylic, nylon, and rayon.
- Don't dress in layers if you can. Too many garments you are wearing just trap more heat, leading you to sweat and compromising perspiration.
- Also avoid tight-fitting clothing, unless they are specifically designed for breathability and wicking away sweat.
Step 3. Make no effort
In the absence of adequate replenishment of fluids and mineral salts, intense physical activity increases the risk of dehydration, because the body temperature rises, favoring the loss of fluids through sweating. Therefore, it is essential to keep body temperature under control, especially if there is no possibility of rehydration.
- When exercising: a) wear only a layer of light, light-colored clothing if you train outdoors; b) if your clothes are wet with sweat, change them as soon as possible.
- Also, remember that even a brisk walk on a hot, humid summer day can make you sweat excessively. The higher the humidity in the air, the slower the sweat evaporation process. In this case, body heat is not effectively eliminated.
Step 4. Lower the temperature with water
If you feel very hot, one of the most effective ways to lower the temperature is to take a shower or bath with fresh water, making sure it is not cold. It should be just below body temperature. If it's frozen, when you go out, your body reacts by generating heat to warm itself up and it's not the effect you want.
- You can also try wrapping ice cubes in a thin towel and placing it on your neck and wrist for about two minutes - these are two areas of the body that are accessible at any time. It is an effective method because in these points the blood vessels emerge towards the surface of the skin, allowing the cold to transfer more easily throughout the body.
- Another option is to soak the nape and neck with cold water for 5-10 minutes. These areas are also supplied with numerous blood vessels that rise to the surface and help you cool down quickly.
Step 5. Don't eat large meals
When food gets into your stomach, you have a burst of energy. The metabolic system works by digesting it and supplying nutrients to various parts of the body. This process requires energy, which generates internal heat: it is called the thermal effect of food. A large, heavy meal generates more energy by raising the core temperature. So, try to eat little and more often.
Part 4 of 4: Treating Dry Mouth
Step 1. Eliminate coffee and cigarettes
Another factor that promotes thirst is dry mouth, a disorder characterized by the reduction or absence of salivary flow. The oral mucosa not only dries up, it becomes irritated, sticky and needs fluids. You can suffer from dry mouth even if you are hydrated and don't feel very hot. One way to reduce the risk is to completely eliminate cigarettes and other tobacco products, especially chewing products. It is also preferable to reduce the consumption of coffee. Both leave the mouth dry and increase thirst.
If you are a smoker and don't intend to quit, try smoking less, only half a cigarette at a time, or wait longer between puffs. Come up with any system that will allow you to reduce your overall tobacco use
Step 2. Put some gum or candy in your mouth
In addition to immediately quenching thirst, chewing gum and candy also help fight dry mouth. When you eat candy or chew gum, you produce more saliva. It is preferable to consume sugar-free products because even poor oral health can promote dry mouth and, therefore, thirst.
Step 3. Take care of your teeth
There are many bacteria in the mouth, so it is essential to have proper oral hygiene. Brush your teeth and floss after each meal. The use of dental floss is often neglected, but it is necessary because it helps to get rid of the bacteria that affect the decrease in salivation and increase the risk of developing gingivitis, periodontitis and fungal infections, all diseases that can depend on dry mouth and make it worse..
Visit your dentist regularly for dental checkups and cleaning. Also, do not hesitate to correct existing problems that favor or aggravate dehydration of the oral mucosa
Step 4. Try a suitable mouthwash
In addition to salivary substitutes, use a specific xylitol-based mouthwash for dry mouth, such as Biotene Mouthwash. Avoid antihistamines and decongestants, as they only make the situation worse and increase thirst.
Ask your pharmacist if any medications you may be taking are promoting thirst or causing dry mouth. According to the National Institute of Dental and Craniofacial Research, over 400 drugs - from those used for hypertension to those for depression - are in able to decrease salivation
Step 5. Breathe through your nose
When you breathe through your mouth, the air dries up the oral mucosa. When your mouth is dry, you are thirsty. Notice if you breathe through your mouth or nose because that's not something most people pay attention to. So try to breathe through your nose and see if you have any improvement!
Step 6. Use a humidifier overnight
One of the first things most people want as soon as they wake up in the morning is a glass of water. Because? Because generally when we sleep, we breathe with our mouth, not our nose, as we should, and after several hours the oral mucosa dries up. Using a humidifier relieves dry mouth at night and helps decrease the "sticky mouth" effect.
Make sure you clean the humidifier regularly to prevent bacteria and mold from developing
Warnings
- If you need to limit your fluid intake for therapeutic purposes, carefully follow your doctor's directions regarding this restriction. Generally, water contained in food is allowed, but it is necessary to reduce and control any consumption of liquid substances, even ice lollies, soups and ice cubes.
- See your doctor if you are hydrated but feel too thirsty. It could indicate a serious illness, such as diabetes.
- Dehydration should not be taken lightly because it can have dangerous consequences. The signs include: increased thirst, dry mouth, fatigue and sleepiness, decreased urine output, low urine volume, dark urine, headache, dry skin, lightheadedness, little or no tearing and confusion.
