What are the most effective ways to combat dehydration quickly. How can you recognize the signs of dehydration. What role do electrolytes play in rehydration. How long does it take to recover from dehydration.

Understanding Dehydration: Causes and Symptoms

Dehydration occurs when your body loses more fluids than it takes in. This imbalance can result from various activities and conditions, including excessive sweating, urination, vomiting, and even crying. Recognizing the signs of dehydration is crucial for prompt treatment.

Common Symptoms of Dehydration

• Fatigue and lethargy
• Extreme thirst
• Dry mouth
• Muscle cramps
• Decreased cognitive function
• Dark-colored urine

Is urine color a reliable indicator of hydration status? Indeed, the color of your urine can provide valuable insights into your hydration levels. Pale straw to dark yellow typically indicates proper hydration, while brown-tinged urine is a clear sign of dehydration. However, clear urine may suggest overhydration, which can potentially lower electrolyte levels.

The Importance of Electrolytes in Rehydration

When it comes to rapid rehydration, electrolytes play a crucial role. These essential minerals, including sodium, potassium, calcium, and magnesium, help balance fluids in the body and facilitate nutrient transport.

Key Electrolytes and Their Functions

• Sodium: Balances fluid levels
• Potassium: Alleviates muscle cramps
• Magnesium: Relaxes muscles
• Calcium: Supports muscle and nerve function

Why are electrolytes more effective than plain water for rehydration? Electrolytes help restore the body’s fluid balance more efficiently than water alone. They replace not only the lost fluids but also the essential minerals that are depleted during dehydration, making them particularly effective for moderate to severe cases.

Effective Methods for Rapid Rehydration

Rehydrating quickly is essential to restore lost fluids and minerals. The most effective methods depend on the severity of dehydration.

1. Oral Rehydration Solutions

Oral rehydration solutions (ORS) are the gold standard for rapid rehydration. These specially formulated drinks contain a balanced mixture of electrolytes and glucose, optimized for quick absorption.

2. Water with Electrolyte-Rich Foods

Combining plain water with electrolyte-rich foods can be an effective strategy for mild dehydration. Foods high in electrolytes include:

• Bananas (potassium)
• Coconut water (potassium, magnesium)
• Leafy greens (calcium, magnesium)
• Salted nuts (sodium)

3. Sports Drinks

Sports drinks can be beneficial for rehydration, especially after intense physical activity. However, be mindful of their sugar content, as excessive sugar can hinder rehydration.

Timeline for Rehydration: How Long Does It Take?

The time required for rehydration varies depending on the severity of dehydration and the method used.

• Mild dehydration: Can be relieved in 5-10 minutes with proper hydration
• Moderate dehydration: May take 45 minutes to several hours
• Severe dehydration: Can require up to 3 days for complete recovery

How quickly can IV fluids alleviate dehydration symptoms? Intravenous (IV) fluids can provide rapid relief, with patients often feeling better within 45 minutes of administration. However, complete recovery may still take several hours to days.

Preventing Dehydration: Daily Hydration Strategies

Prevention is always better than cure when it comes to dehydration. Implementing effective daily hydration strategies can help maintain optimal fluid balance.

Recommended Daily Water Intake

While individual needs may vary, general guidelines suggest:

• Men: 11-13 glasses (8 oz each) per day
• Women: 10 glasses (8 oz each) per day

Hydration Tips

1. Drink water consistently throughout the day
2. Consume hydrating foods (e.g., fruits, vegetables)
3. Monitor urine color
4. Increase fluid intake during physical activity or hot weather
5. Use a water tracking app or bottle to ensure adequate intake

The Impact of Dehydration on Cognitive Function

Dehydration can significantly affect mental performance, leading to decreased cognitive functioning. This can manifest as:

• Impaired short-term memory
• Reduced attention span
• Slower reaction times
• Decreased vigor

Can proper hydration improve cognitive performance? Research suggests that adequate hydration can indeed enhance cognitive function. Studies have shown improvements in memory, attention, and reaction times when individuals maintain proper hydration levels.

Dehydration and Physical Performance

Athletes and fitness enthusiasts should be particularly aware of the impact of dehydration on physical performance. Even mild dehydration can lead to:

• Decreased endurance
• Reduced strength
• Increased perceived effort
• Higher risk of heat-related illnesses

Hydration Strategies for Athletes

1. Pre-hydrate before exercise
2. Drink fluids during activity
3. Replenish fluids and electrolytes post-exercise
4. Monitor sweat rate and adjust fluid intake accordingly

How does dehydration affect muscle function? Dehydration can lead to electrolyte imbalances, causing muscle cramps and reduced muscle function. Proper hydration is essential for maintaining optimal muscle performance and preventing exercise-related injuries.

Special Considerations for Dehydration in Different Populations

Certain groups may be more susceptible to dehydration or require special attention when it comes to hydration strategies.

Elderly Population

Older adults are at higher risk of dehydration due to:

• Decreased thirst sensation
• Reduced kidney function
• Medication side effects

Children

Children are more prone to dehydration because:

• They have a higher surface area to body mass ratio
• They may not recognize or communicate thirst effectively
• They lose fluids more quickly during illnesses

Pregnant Women

Pregnant women have increased fluid needs due to:

• Increased blood volume
• Amniotic fluid production
• Supporting fetal growth and development

How can caregivers ensure proper hydration in vulnerable populations? Caregivers should encourage regular fluid intake, offer a variety of hydrating beverages and foods, and monitor for signs of dehydration. In some cases, setting reminders or using specially designed cups may be helpful.

The Role of Diet in Hydration

While drinking fluids is crucial for hydration, the foods we eat also play a significant role in maintaining fluid balance.

Hydrating Foods

Many fruits and vegetables have high water content, contributing to overall hydration:

• Watermelon (92% water)
• Cucumber (95% water)
• Strawberries (91% water)
• Lettuce (95% water)
• Zucchini (94% water)

Foods That May Contribute to Dehydration

Some foods and beverages can have a diuretic effect, potentially contributing to dehydration:

• Caffeinated beverages
• Alcohol
• High-sodium foods
• High-protein diets

Can certain foods enhance the body’s ability to retain water? Yes, foods rich in potassium, such as bananas and avocados, can help the body retain water more effectively. Additionally, foods with a high water content and natural electrolytes, like coconut water and watermelon, can support hydration efforts.

Technological Innovations in Hydration Monitoring

As awareness of the importance of proper hydration grows, so does the technology designed to help individuals monitor and maintain optimal hydration levels.

Wearable Hydration Monitors

Advanced wearable devices can now track hydration status in real-time by measuring factors such as:

• Sweat rate and composition
• Skin conductivity
• Urine color and frequency

Smart Water Bottles

These innovative bottles can:

• Track water intake
• Remind users to drink
• Sync with fitness apps for comprehensive health monitoring

Hydration Apps

Smartphone applications offer features like:

• Personalized hydration goals based on age, weight, and activity level
• Reminders to drink water throughout the day
• Integration with other health and fitness data

How accurate are these technological solutions in assessing hydration status? While these devices and apps can provide valuable insights and encourage better hydration habits, they should not replace professional medical advice. The accuracy of these tools can vary, and they are best used as supplementary aids to support overall hydration strategies.

Myths and Misconceptions About Hydration

Despite the wealth of information available, several myths about hydration persist. Let’s debunk some common misconceptions:

Myth 1: You need to drink 8 glasses of water a day

Reality: While this is a good general guideline, individual needs vary based on factors like activity level, climate, and overall health.

Myth 2: Thirst is always a reliable indicator of dehydration

Reality: By the time you feel thirsty, you may already be mildly dehydrated. It’s better to maintain consistent hydration throughout the day.

Myth 3: Coffee and tea always dehydrate you

Reality: While caffeinated beverages can have a mild diuretic effect, they still contribute to overall fluid intake, especially in regular consumers who develop a tolerance to caffeine’s diuretic effects.

Myth 4: Sports drinks are always the best choice for hydration

Reality: For most people engaging in moderate exercise, water is sufficient. Sports drinks are most beneficial during prolonged, intense physical activity.

Do we really need to drink water even when we’re not thirsty? Yes, it’s advisable to drink water regularly, even in the absence of thirst. Thirst is not always a reliable indicator of hydration status, especially in older adults or during intense physical activity. Maintaining consistent hydration throughout the day helps prevent the onset of dehydration and supports optimal bodily functions.

The Future of Hydration Research and Innovations

As our understanding of hydration and its impact on health continues to evolve, researchers and innovators are exploring new frontiers in hydration science and technology.

Personalized Hydration Strategies

Future developments may include:

• Genetic testing to determine individual hydration needs
• AI-powered hydration recommendations based on real-time physiological data
• Customized electrolyte formulations tailored to individual sweat composition

Advanced Rehydration Solutions

Ongoing research is focusing on:

• Nano-encapsulated electrolytes for enhanced absorption
• Plant-based hydration enhancers
• Probiotic-infused rehydration drinks to support gut health

Environmental Considerations

Future hydration strategies may need to address:

• Climate change impacts on water availability and quality
• Sustainable packaging for hydration products
• Water conservation techniques in hydration practices

How might climate change affect our hydration needs and strategies in the future? As global temperatures rise and extreme weather events become more common, maintaining proper hydration may become increasingly challenging. This could lead to innovations in water purification technology, development of more efficient hydration solutions, and increased emphasis on water conservation in personal and public health strategies. Additionally, research may focus on adapting hydration recommendations for different climate scenarios to ensure optimal health in changing environmental conditions.

The Best Way to Rehydrate in a Hurry

Home Health Hydrate Fast the Right Way (Hint: It Isn’t Just h30)

Essential minerals are key to eliminating dehydration.

Fast Facts

• Symptoms of dehydration include fatigue, extreme thirst, and muscle cramps.
• Mild dehydration can be relieved in as little as 10 minutes.
• Hydrating quickly helps you restore lost fluids and minerals.

Sweating like a pig? Don’t pull a Bear Grylls. While the British adventurer gained notoriety for rehydrating by drinking his own urine, there are far better ways to hydrate fast. 

Dehydration sets in when your body loses more fluids than it’s taken in. More than half of the human body is made of water, so even a small deficit can be harmful. Losing as little as 1.5 percent of your body’s water can lead to fatigue, thirst, and a mouth that feels as arid as the Nevada desert.   

Dehydration occurs when you are losing more fluids than you’re consuming. These fluids can be lost by using the bathroom, vomiting, crying, or sweating.

Your strategies for rehydrating depend on how much fluid you’ve lost. For mild dehydration, drinking water and electrolytes—essential minerals like sodium, calcium, and potassium—can relieve symptoms in as little as 5 to 10 minutes, according to the Cleveland Clinic.

If you’ve developed a headache and muscle cramps, you’re veering into moderate dehydration territory. Drinking fluids can help, but if you start to feel confused, faint, or struggle to breathe, get to an urgent care or ER, stat. You may need IV fluids, says Susan Greene, ACE certified Nutrition Specialist, health coach, and personal trainer. 

You should start to feel better within about 45 minutes of getting IV fluids, but it can take several hours for you to feel back to normal, and up to three days to completely replenish lost fluids, Greene says.

Effects of Dehydration

Urine color

Urine is a good indicator of your hydration levels. If you’re well-hydrated, your piss should be anywhere from pale straw to dark yellow. If your urine becomes a brown-ish color, that’s a clear sign of dehydration. (Conversely, if your pee is clear, you could be overhydrated which may be lowering your salt and electrolyte levels. In that case, pump the breaks and stick to the basic rule of thumb of 64 fluid ounces of water a day.)

Fatigue

Feeling tired often leads to guys grab a cup of coffee to boost their energy, but this can make dehydration worse since coffee is a diuretic.

Fatigue sets in when you don’t have enough water in your system to support healthy functioning, says Greene. “As the body becomes distressed, your energy depletes. The result is extreme lethargy.”

Dehydration fatigue is different from the kind of tired you feel after a long day at the office. When you’re dehydrated, you lack the power to move, you feel jittery and anxious, and your muscles are so tired all you want to do is sit down, according to Greene.

Extreme thirst

While it may be a myth that thirst is a slam-dunk sign of dehydration, a bone dry mouth is cause for concern. Excessive thirst is a red flag that your body is low on water.

Decreased cognitive functioning

When you feel fatigue kick in, don’t be surprised if cognitive function dips as well. Dehydration is linked to deficits in short-term memory, vigor, attention, and reaction, all of which improve with hydration supplementation (1).

Muscle cramps

“Individuals suffering from mild dehydration will feel a tightness in their lower extremities for around 10 to 30 seconds,” says Greene, likening it to a Charley Horse. “Light stretching and plenty of fluids can help to eliminate the cramp, but it can last longer with more severe dehydration.”

More Hydration

How to Hydrate Fast

You need to replace the fluids and minerals quickly. Particularly the latter.

“Electrolytes are the most effective way to get your fluid balance in check,” says Greene. 

Electrolytes help to balance fluids as well as successfully transport nutrients around. Sodium helps balance fluid, while potassium can help with cramping. Magnesium relaxes your muscles.  

Plain Water

Bottled or from the tap, water is a cheap and easy fix for mild dehydration. Men are typically advised to consume approximately 11-13 8 oz glasses of water, whereas women generally require around 10 8 oz glasses of water as their recommended intake.If you’re moderately or severely dehydrated, it won’t cut it. “Plain water doesn’t have the minerals needed to overcome the fluid loss,” says Greene.

Oral Rehydration Solutions

Oral rehydration solutions are the most effective way to hydrate fast since they contain electrolytes your body has been deprived of, according to Greene. They can also help with  injury prevention and proper organ function (2).

One study of healthy male cyclists compared the fluid balance efficacy of an oral rehydration solution against sports drinks and water: Oral rehydration solutions were more effective at restoring fluid balance during recovery than the others (3).

“There are two electrolyte products I recommend to optimize hydration,” Greene says. “First, Smartwater, which is simply distilled water mixed with electrolytes. But my favorite option is Nuun, a tablet packed with key electrolytes which mixes easily into 16 ounces of water.”

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Sports Drinks

Gatorade and Powerade are popular hydrating options. “They are great for athletes because they contain electrolytes and other key ingredients that help you recover from the physical demand of strenuous activity,” says Greene.

The downside? Sports drinks can pack a lot of added sugar, which can lead to weight gain, high blood pressure, and inflammation. Stick to lower-sugar options like Gatorade Fit. 

Coconut Water

“Coconut water replenishes electrolytes since it contains those vital minerals, but has less overall amount than an oral rehydration solution,” says Greene. “Since the amount of electrolytes varies, it’s inconsistent for hydrating effectively.”

Fruits

Feeling hungry? Both fresh and frozen fruits and vegetables make a perfect hydrating snack due to their high water content. Look for fruits like watermelon, cucumbers, grapefruits, and peaches, which have a high water content.

How Much Water Do You Need?

Drinking 8 ounces of water is an old myth. “Aim to drink about half your bodyweight in ounces per day,” says Greene. “If you weigh 200 pounds, you need roughly 100 ounces of water per day, or about 12 to 13 cups of water.” If you’re 150 pounds, that drops to about 9 to 10 cups.

Can You Rehydrate Overnight?

Not unless you wake up every hour to sip water. “It’s ideal to keep up with your recommended amount of hydration throughout the day in order to avoid excessive drinking right before bed,” says Greene. “While there isn’t a miracle to immediately hydrate overnight, being efficient with your water intake will work.”

Go to bed well hydrated, your morning urine should be that straw-dark yellow color, according to Greene.

The Bottom Line

The fastest way to hydrate is with an oral rehydration solution. These products are packed with electrolytes which are minerals found in your body that balance fluid levels and maintain optimal hydration. While you can hydrate fast with regular water, focus on electrolytes.

References

1. Zhang, N.; et al. (2019). Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial.

2. Krisher, L.; et al. (2020). Electrolyte Beverage Intake to Promote Hydration and Maintain Kidney Function in Guatemalan Sugarcane Workers Laboring in Hot Conditions.

3. Fan, P.; et al. (2020). Efficacy of Ingesting an Oral Rehydration Solution after Exercise on Fluid Balance and Endurance Performance.

4. Gordon, B.; et al. (2019). How Much Water Do You Need.

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How to Rehydrate: 6 Helpful Tips

Your body needs hydration to function. In addition to water, there are several fast ways to cure dehydration and rebalance your body, such as oral rehydration solutions and fruit.

It’s important to rehydrate after any activity that causes heavy sweating, such as an intense workout, sauna session, or hot yoga class.

Rehydrating is also crucial for preventing the damaging effects of dehydration if you have diarrhea or are recovering from a night out.

This article explains some ways to rehydrate quickly at home and some tips on how to recognize dehydration.

While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate.

Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.

It’s worth noting that a variety of factors, including genetics, cause some people to lose more sodium via their sweat than others. You might be a “salty sweater” if you get frequent muscle cramps with exercise or if your sweat stings your eyes.

If either of these apply to you, make sure to replace not just the fluid you lose through sweat but also the sodium, particularly after intense or long bouts of exercise in hot environments.

That said, unless you’re participating in a long, intense activity like an ultra-endurance event in a hot environment, the sodium you lose through sweat can easily be replaced through a balanced diet.

Summary

For most people, drinking water is sufficient to rehydrate. If you’re a salty sweater, be sure to replace both the sodium and fluid you lose through sweat, preferably through a balanced diet.

Sports drinks contain water, electrolytes, and other ingredients. Some of these drinks may be as effective as water at helping you rehydrate or stay hydrated in hot weather or during intense exercise. If you like the taste, you may also be inclined to drink more.

It’s worth noting that some sports drinks are high in calories, added sugars or artificial sweeteners, which may not benefit your overall health. Check the ingredients before you choose a sports drink.

Should you drink sports drinks instead of water?

Summary

Sports drinks have a similar effect to water, but they may be high in calories and have added sugars and artificial sweeteners. Check the ingredients first.

In addition to supplying a host of nutrients, milk has excellent hydrating properties.

Milk naturally contains high concentrations of electrolytes, which help balance the amount of water in your body.

Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients.

The high quality protein in milk also makes it an ideal post-exercise beverage for kick-starting muscle repair and the rebuilding process.

Just keep in mind that consuming milk after exercise may cause stomach discomfort like bloating. Plus, it’s not suitable for people with an intolerance to lactose or certain milk proteins.

Full fat milk in particular might also not be a good option if you have diarrhea or vomiting, as it could worsen these symptoms.

Is milk good for dehydration?

Summary

Skim and low fat milk can be used as an effective post-workout or general rehydration beverage if you don’t have lactose intolerance or a milk protein allergy.

Comprising 80–99% water, fruits and vegetables make for a perfect hydrating snack.

For comparison, highly processed foods like cookies, crackers, cereals, and chips contain only 1–9% water.

Fruits and vegetables with the highest water content include:

• berries
• melons
• oranges
• grapes
• carrots
• lettuce
• cabbage
• spinach

Stock up on a variety of fresh fruits and vegetables and keep cubed watermelon in your fridge for easy and convenient access.

Frozen fruits and vegetables are just as nutritious as their fresh counterparts, and in some cases, they’re more nutritious.

It can take days or weeks before fresh fruits and vegetables make it to your plate. During that time, oxidation can cause nutrient loss. On the other hand, frozen fruits and vegetables are frozen shortly after harvesting, which retains most of their nutrients.

For example, one study showed that frozen green beans and blueberries contained more vitamin C than their fresh counterparts.

Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt.

Which foods help you stay hydrated?

Summary

Due to their high water content, both fresh and frozen fruits and vegetables make a perfect hydrating snack.

Oral rehydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting.

They have also been promoted to bolster exercise recovery and prevent or treat hangovers.

These solutions are water-based and commonly contain electrolytes like sodium, chloride, and potassium, as well as sugar, typically in the form of dextrose. Some commercial solutions also contain other ingredients like prebiotics and zinc.

While these rehydration drinks help replace lost fluids and electrolytes, they can be expensive.

Fortunately, you can make your own using these common kitchen ingredients:

• 34 ounces (1 liter) of water
• 6 teaspoons of sugar
• 1/2 teaspoon of salt

Combine them in a large bowl or pot and stir until the sugar and salt dissolve. You can use flavor enhancers to improve the taste if desired — just keep in mind that they may contain artificial sweeteners and flavors.

What’s the best way to use an oral rehydration solution?

Summary

Oral hydration solutions contain water, electrolytes, and sugar. You can make your own simple rehydration solution at home using water, salt, and sugar.

Coffee and tea contain the stimulant caffeine, which can acts like a diuretic in high amounts.

While not as rehydrating as water, moderate amounts of coffee and tea can help you stay hydrated.

Caffeine becomes dehydrating only in doses around 250–300 mg, the equivalent of two to three 8-ounce (240-ml) cups of coffee, or five to eight 8-ounce (240-ml) cups of tea.

In a study, 50 regular coffee drinkers drank 4 cups (800 ml) of coffee containing 1.8 mg of caffeine per pound (4 mg per kg) of body weight daily. The authors observed no significant differences between coffee and water in regards to hydrating ability.

If you don’t like these beverages plain, try adding unsweetened almond milk to your coffee, or herbs and spices like cinnamon, nutmeg, or lemongrass to your tea.

Does coffee dehydrate you?

Summary

Drinking moderate amounts of coffee and tea have similar hydrating properties as water. Plus, their caffeine content may give you an energy boost.

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Every cell, tissue, and organ in your body requires water to function.

Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.

For example, you can become dehydrated from sweating, vomiting, experiencing diarrhea, or taking diuretic medications that increase fluid loss.

Certain populations are more prone to dehydration than others, including children, older adults, and people with certain medical conditions like diabetes and kidney disease.

The signs and symptoms of dehydration include:

• increased thirst
• dry mouth
• infrequent urination
• dry skin
• tiredness
• dizziness
• headache

Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, certain medications, and some medical conditions.

Are you dehydrated? Your pee color can give you a clue.

What is the quickest way to rehydrate your body?

Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.

Severe dehydration may need medical treatment, where a doctor provides fluid intravenously.

How long does it take to rehydrate your body?

When you drink water, your body starts absorbing it after 5 minutes, and peak absorption can take 15–60 minutes, according to a 2012 study.

This will depend on several factors, such as how much fluid you take in, what type of fluid, how dehydrated you were to start with, and whether the cause of dehydration, such as diarrhea, has gone away.

How long does it take for water to go through your body?

What’s the best way to rehydrate after drinking alcohol?

Water is effective, but oral rehydration solutions can also help relieve dehydration if you have a hangover.

How can you stay hydrated overnight?

Being hydrated can help you sleep better, but it can also mean you need to pee more during the night. Tips for nighttime hydration include:

• drinking sips of water for the last 2 hours before bedtime and if you wake up in the night
• limiting alcohol consumption
• making sure the room is cool enough so you don’t sweat
• eating plenty of whole fruits and vegetables during the day so you don’t go to bed dehydrated

Dehydration occurs when your body loses more fluids than it takes in. For most people, drinking water is the best way to stay hydrated and rehydrate.

Other options include:

• sports drinks
• coffee or tea
• milk
• fruits and vegetables
• oral rehydration solutions

Don’t hesitate to seek medical advice if you or someone else is experiencing symptoms of dehydration, such as dizziness. Severe dehydration is a life threatening emergency and needs urgent medical attention.

Dehydration and its symptoms

Moscow

Health

Adviсe

Dehydration percentage:

• 1% – intense thirst, headache, general malaise;
• 5% – dizziness, nausea, fatigue, shortness of breath;
• 10% – convulsions, cell death;
• 20% – death.

1

During illness, especially in case of poisoning and SARS, drink much more than usual, and not only hot tea, popular in such situations, but also just clean water;

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2

When exercising and in hot weather, also increase the intake of water that is lost through sweat;

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3

Don’t tolerate being thirsty – always have a small bottle of water with you. And even better – a stylish and compact AQUAPHOR City filter bottle.

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Dehydration – How to avoid dehydration?

Our body is a complex and fragile mechanism. Its natural work requires several prerequisites: favorable conditions of atmospheric pressure and heat, sufficient food and liquid, various trace elements and vitamins. It is enough that one of these conditions is violated, and the body goes out of balance, begins the processes of balancing the deficit or excess of something. If these processes are prolonged, they can have serious consequences for the human body. Of particular importance among them is dehydration. More than 65% of our body consists of water. That is why water is extremely important for our body. Thanks to water, nutrients dissolve in the blood and enter our cells. Consequently, with a lack of water, the body does not receive enough nutrients and quickly gets tired. This is dehydration. It occurs when the amount of fluid lost from our body exceeds the amount of fluid received. Our body loses fluid from sweat, respiration, secretion.

Water in the human body

Dehydration is promoted by dry air in high altitude conditions. When we breathe, dry air “absorbs” moisture, and when we exhale, it carries it away with it. But most of the fluid our body loses from sweat, or during vomiting and diarrhea. These are the problems that often arise during difficult mountain trekking. Therefore, it must be remembered that in such cases the victim is especially vulnerable.

During intensive physical work, especially if these are cyclic sports (running, hiking, cycling, swimming), together with sweat, the body more intensively loses various trace elements: salts, electrolytes, which are very important for metabolism. After all, it is the minerals that are responsible for regulating the rate of absorption of fluid by the cell membrane, and for the process of dissolving water in the blood. If these substances are not enough, the body begins to weaken, metabolism is disturbed. Also, it contributes to the development of other diseases, such as hypothermia, sunstroke or altitude sickness.

How does dehydration occur? How does dehydration occur and how to deal with it? Dehydration can be conditionally divided into three degrees of complexity:

• Mild degree – when the body loses 3-5% of its own weight.
• Moderate – 6-9% weight loss.
• Severe – loss of 10 percent or more of weight.

To be clearer, follow this thought: you must not be thirsty. If you are thirsty, then dehydration has already begun. The easiest way to avoid this is to simply drink water in small sips throughout any vigorous activity.

During moderate dehydration, the following symptoms appear:

• Thirst
• Dizziness and headache
• Hangover
• Dry mouth
• Weakness, fatigue
• Rapid and shallow breathing
• Rapid heart rate, 100 beats per minute at rest
• Decreased body temperature, especially in the extremities

If you notice all these symptoms, then the situation is already complicated and can lead to serious pathological consequences. It is necessary to immediately stop climbing, rest in the shade and try to restore the water balance of the body.

How to avoid dehydration

As we already know, it is much easier to prevent something than to get rid of the consequences later. Prevention from dehydration is easier than from any other phenomenon. Drink water, just drink water all the time.

To put it even simpler, follow these steps:

• First of all, drink plenty of water before starting your hike so that you have enough water in your body in advance and don’t lose it at the very beginning of the hike.

• While walking, drink water in small sips every 10-15 minutes to stay hydrated. If you don’t drink for a long time and then drink too much water at once, it can backfire as your body doesn’t have time to absorb that amount of fluid. Drink water like drip irrigation.
• Don’t forget to drink water during breaks and snacks. Rest is a great time to replenish water in the body.
• Use a water bag with a long tube so you don’t have to take your water bottle out of your backpack every time.
• Use isotonics and other sports supplements. A little later we will talk about them in more detail.
• Monitor urine color. In its normal state, it should be almost colorless. If the color darkens, then you are dehydrated. The exceptions are if you are taking any vitamin course or other medications, or if you have a specific disease with similar symptoms.

Isotonics

We have repeatedly talked about isotonics in other articles and mentioned their importance. However, in this article, we decided to explore this topic in more detail, as many people believe that any supplements, drugs or vitamins are “chemicals” and unhealthy. But what is their harm? How do they harm? Due to what? Nobody can give a solid answer.

Isotonic

Performing active physical work, along with sweat, the body loses a large amount of minerals and electrolytes. Their presence in the blood plays a very important role. Thanks to them, water is absorbed faster and more efficiently into the cell membrane. They also regulate the work of nerve nodes, muscle contraction, metabolism. Their deficiency causes the body to tire quickly, uncontrollable spasms, loss of coordination and, eventually, even loss of consciousness occur. The fact is that dehydration occurs even if you drink water. In some cases, ordinary water is not enough to make up for the lack of fluid. Often, while hiking, you may experience dizziness, headache, and a feeling of a hangover. This is dehydration.

The body needs help to fight it. This is where isotonics come to the rescue. They are presented in the form of powder or tablets that dissolve in water. The main components are: salts, various minerals, electrolytes, soda. Some isotonic drinks also contain additional vitamins, simple carbohydrates, and amino acids. All this helps the body stay in good shape before you have a thorough dinner at the evening camp.

Isotonic drinks should be drunk about 20 minutes before the start of physical activity, continue to drink in small sips throughout the time. After completing the activity, you need to continue to drink isotonic so that there is no loss of trace elements and fluid in the body.
If you follow these simple rules, your body will not be in danger of dehydration. It is very easy to follow these rules.

This article is copyrighted by armgeo.am. The content of the article may be cited or used on other sites only with an active link to the source.

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