Signs You are Dehydrated and How To Hydrate Fast
Whether you are outside enjoying warm summer weather or just living a busy lifestyle, it is often all too easy to become dehydrated. Doctors recommend that you drink at least eight glasses of water each day. However, we often forget to drink enough water. It is not uncommon on hot summer days to get caught up in walking outside or tanning on the beach. We often completely forget to sip on some water along the way and ended up dehydrated.
When you become dehydrated, you want to rehydrate as fast as you can. Dehydration is harmful to the body, taking away its ability to regulate its temperature, digestion, and other bodily processes. I know those symptoms sound scary – and the truth is, they are. It is vital to keep the fluid in your body flowing, whether it is during a workout or in the dead of winter.
The condition can come at you fast, and so can its side effects. Disorientation, exhaustion, and nausea are only a few of the uncomfortable sensations that come with being dehydrated. There are other symptoms of harmful dehydration as well. Look out for these warning signs that you are becoming dehydrated so you can stop the condition in its tracks. Ignoring any of the signs and symptoms is dangerous and you will need to seek medical help.
Saliva can work to eradicate bad breath due to its antibacterial properties. When your body becomes dehydrated the production of saliva slows way down. If you are not producing enough saliva in the mouth, you can get bacteria overgrowth and one of the side reactions of that is bad breath from chronic dehydration. So, unless you want your breath to stink, it is best to drink plenty of water during the day.
Water does a whole lot for our digestion – including making it easier for your bowels to move things along. If you are not drinking enough water it is likely to cause things getting stopped up. It can also lead to other problems, including stomach ache and headache.
Dehydration can cause your blood pressure to drop since you have less fluid volume in your blood. Lower blood pressure often results in a feeling of dizziness or vertigo. Even very mild dehydration, wherein you only lose one to two percent of your body weight, can lead to dizziness.
When your body is lacking water, your blood volume decreases. Blood volume contributes to the hydration of your skin cells – so when you don’t get enough water your skin becomes very dry.
Your brain sits inside of a fluid sac to prevent it from bumping against the sides of your skull. When you don’t get enough water, that layer of liquid protection gets thinner, resulting in a headache.
You are especially susceptible to this symptom in warmer weather. When your muscles heat up, they are more likely to seize up – the uncomfortable cause of cramping. Changes in your bodies electrolytes and in addition changes in sodium and potassium can lead to muscle cramping. Dehydration could be causing these imbalances.
Ways to Hydrate Fast when Dehydrated
If you notice any of these symptoms, don’t worry. There are steps you can take to get your fluid flowing again quickly. Trying any of these ten tips can help you rehydrate fast when you really need to. If you are feeling very thirsty, then you are already dehydrated. It is important to drink water regularly throughout the day.
Avoid Caffeine, Junk Food and Alcohol
Avoid alcohol, sugary and oily foods and caffeine. These are all diuretics and are all linked to an increase in urine production. The aim is to get your body to keep water, not flush it out. In the long run, omitting these substances is good for your health. It also can help prevent dehydration from happening in the future.
Eat Something Salty
Sodium is a necessity in any diet due to its ability to regulate water in the body. Too much sodium can dehydrate you, but too little can make rehydrating really difficult. Snack on crisps or salted peanuts to regulate your water levels and keep your fluid balanced.
Electrolytes, the stars of sports drinks and coconut water, are particles in liquid that help your body to keep more water. Drinking these alongside smaller amounts of water can help prevent hyponatremia, a condition athletes experience when they drink too much water and decrease the sodium levels in their blood.
Fruits such as watermelon and strawberries are comprised of over 90 percent water. Eating fruit can help you rehydrate while adding vital nutrients and fibre into your diet. The natural sugars in fruit will also help you replenish stores of glycogen – helpful if you are rehydrating after an intense workout.
When you become dehydrated you want to use as little extra energy as possible. Your body needs all the energy it can get to replenish the fluid stores in your body and return to its full working capacity. Lie down and rest to make sure that you are not using up more water than you need to in the process of trying to hydrate.
To everyone’s surprise, studies show that milk may actually be more efficient at hydrating your body than just plain water. To hydrate most efficiently, buy a low-fat or skim milk. The fat in regular milk can slow fluid replacement in the body
Soup contains sodium and water – the dynamic duo of rehydration. Add some vegetables for an added boost of nutrients and you are good to go.
Though it is the most obvious choice, it is also the best one. Drink plenty of water to help prevent dehydration. Sip the water slowly – drinking too much all at once can slow the process and may cause nausea and increased urination.
Plain yoghurt has about 85 to 88 percent water and also contains potassium and sodium. All three of these qualities make it ideal for rehydrating your body as quickly as possible. Add fruit to your yoghurt or try something else new with creamy food for an extra rehydrating boost.