You don’t have to be an athlete to worry about rehydrating your body. Dehydration can happen to anyone, anywhere, at any time.
When your body loses or uses more fluid than comes in, the depletion can cause dehydration—which can lead to a large number of symptoms, including thirst—one of the first signs of dehydration—dry mouth, muscle cramps, headache or lightheadedness, fatigue, low blood pressure, and eye problems, among many others.
How to Avoid
A hydrated body is a healthy body. To help you avoid dehydration before it begins, follow these tips:
Drink plenty of fluids—focus on water. Keep a water bottle with you throughout the day, especially if you live in a hotter climate or are sweating a lot.
If you’re planning on doing physical activity, try to avoid alcohol and caffeine, which can contribute to dehydration. Coconut water is also a great rehydration fluid—packed with calcium, potassium, and amino acids.
If you’re feeling ill with symptoms including diarrhea, vomiting or a high fever, you need to replace your body’s electrolytes with not only water but a drink that contains these minerals which affect your muscles—like Gatorade or a sports drink.
Eat foods containing a high volume of water—like fruits and leafy greens. This a natural way for you to up your water intake and stay hydrated. Some other options also include cultured dairy, green smoothies, and natural juices.
A Closer Look at Hydration
You most likely have already heard that for the average adult, eight glasses of water a day are the minimum of what you need to perform at optimal function—mentally and physically.
However, about three-quarters of Americans are statistically—and consistently—not getting their fill. So normally, if you’re not actively drinking water and being mindful of it, you most likely aren’t making the cut, either.
Unfortunately, not getting enough water in is not the only problem here. When the intake of water is much less than the presence of alcohol and coffee consumption—we have more negatives working against our favor.
Beverages like alcohol and coffee can be even dehydrating for your system—flushing out the water your body is still holding on to.
How to Recover
If you’re already feeling the symptoms of dehydration—especially if you catch it at “thirst”, which is usually your first symptom—then your chances of avoiding dehydration are already gone. Now, you have to go into recovery mode.
Especially since even the slightest amount of dehydration can affect your mental and physical function, here are a few ways to help recover:
- Oral Rehydration Salts: If you really are in a desperate situation where water and other electrolyte-infused beverages can’t help, oral rehydration salts can be prescribed by your doctor or local clinic if you are suffering from extreme symptoms of dehydration.This product, which is a mixture of electrolytes, glucose, and other nutrients, are available at your local pharmacy.
- IV Fluid Hydration: Another option for extreme cases can be taken care of through more medical attention, which will help you through IV, which replaces fluids immediately into your system.
It’s easier than it may seem to stay hydrated and healthy. We hope these tips have informed you about all you need to know to avoid dehydration.