What are the common symptoms of dehydration. How can you treat dehydration naturally at home. What causes dehydration and who is most at risk. How much water should you drink daily to stay hydrated.

Understanding Dehydration: Types, Causes, and Risk Factors

Dehydration occurs when the body loses more fluids than it takes in, leading to a harmful reduction in water content. This condition can develop after losing as little as 3% of body weight from water depletion. There are three main types of dehydration:

• Hypotonic or hyponatremic: Low levels of electrolytes, primarily sodium
• Hypertonic or hypernatremic: Loss of water
• Isotonic or isonatremic: Low levels of both water and electrolytes

Each type can range from mild (2% loss of total fluids) to moderate (5% loss) to severe (10% loss), with severe dehydration considered a life-threatening emergency.

Who is most at risk for dehydration? Athletes, outdoor laborers, young children, individuals with gastrointestinal conditions, and the elderly are particularly vulnerable. Environmental factors like hot, humid climates and intense physical activity can also increase the risk.

Recognizing the Signs: Common Dehydration Symptoms

Identifying dehydration early is crucial for prompt treatment. Common symptoms include:

• Thirst
• Dry mouth and lips
• Decreased urine output or dark-colored urine
• Fatigue
• Dizziness
• Headache
• Rapid heartbeat
• Confusion (in severe cases)

Do you know how to check for dehydration at home? One simple method is the skin turgor test. Pinch the skin on the back of your hand and release it. If it doesn’t quickly return to its normal position, you may be dehydrated.

The Role of Electrolytes in Hydration

Electrolytes are essential for maintaining proper hydration and bodily functions. These charged minerals play critical roles in:

• Balancing pH levels
• Conducting electrical signals
• Regulating heartbeat rhythms
• Facilitating nerve signaling

The main electrolytes in the body include calcium, sodium, potassium, chloride, magnesium, and bicarbonate. Among these, potassium, sodium, and chloride are considered the most crucial for hydration.

Which body systems are most affected by electrolyte imbalance? The brain, central nervous system, and muscular system are particularly sensitive to changes in hydration and electrolyte levels.

Natural Remedies for Mild Dehydration

For mild cases of dehydration, several natural remedies can help restore balance:

1. Increase fluid intake: Water is the best choice, but herbal teas and clear broths can also be beneficial.
2. Consume electrolyte-rich foods: Bananas, coconut water, and leafy greens are excellent sources.
3. Try oral rehydration solutions: Homemade mixtures of water, salt, and sugar can help replenish fluids and electrolytes.
4. Eat water-rich fruits and vegetables: Watermelon, cucumbers, and strawberries have high water content.
5. Use cooling techniques: Apply cool compresses or take a lukewarm shower to lower body temperature.

How quickly can these remedies work? In most cases of mild dehydration, you should start feeling better within a few hours of increasing your fluid intake and electrolyte levels.

Preventing Dehydration: Daily Hydration Strategies

Prevention is always better than cure when it comes to dehydration. Here are some effective strategies to stay hydrated:

• Drink adequate water throughout the day
• Monitor your urine color (pale yellow indicates good hydration)
• Consume water-rich foods
• Limit alcohol and caffeine intake
• Dress appropriately for hot weather
• Take regular breaks during physical activity

How much water should you drink daily? While individual needs vary, a general guideline is to consume at least 8 glasses (64 ounces) of water per day. However, factors like climate, activity level, and overall health can increase this requirement.

Hydration for Athletes and Active Individuals

Athletes and those engaging in intense physical activity have higher hydration needs. Here are some tips for staying hydrated during exercise:

• Drink water before, during, and after workouts
• Consider sports drinks for activities lasting longer than an hour
• Weigh yourself before and after exercise to gauge fluid loss
• Adjust fluid intake based on sweat rate and environmental conditions

Is it possible to overhydrate? Yes, although rare, excessive water intake can lead to a condition called hyponatremia, where sodium levels in the blood become diluted. This is why balanced hydration, including proper electrolyte intake, is crucial.

When to Seek Medical Attention for Dehydration

While mild dehydration can often be treated at home, severe cases require immediate medical attention. Watch for these warning signs:

• Extreme thirst
• Very dry mouth and skin
• Little or no urination
• Rapid heartbeat and breathing
• Sunken eyes
• Confusion or irritability
• Fainting or loss of consciousness

Can dehydration be life-threatening? In severe cases, particularly in vulnerable populations like young children and the elderly, dehydration can indeed be life-threatening if left untreated.

The Impact of Diet on Hydration Status

Your diet plays a significant role in maintaining proper hydration. Here’s how different dietary factors can affect your hydration status:

High-Sodium Diets

Excessive sodium intake, common in the standard American diet, can lead to a type of dehydration called hypernatremia. This condition occurs when there’s too much sodium in relation to water in the body.

Balanced Diets Rich in Fruits and Vegetables

Diets high in fruits and vegetables naturally support hydration due to their high water content. These foods also provide essential electrolytes and nutrients that support overall health.

Caffeine and Alcohol Consumption

Both caffeine and alcohol can have diuretic effects, potentially contributing to dehydration if consumed in large quantities without adequate water intake.

How can you improve your diet to support hydration? Focus on incorporating more water-rich foods, reducing processed food intake, and moderating caffeine and alcohol consumption.

Special Considerations for Vulnerable Populations

Certain groups require extra attention when it comes to hydration:

Infants and Young Children

Infants and young children are particularly susceptible to dehydration due to their higher body water content and less efficient cooling mechanisms. They may not recognize thirst cues as readily as adults.

Elderly Individuals

As we age, our sense of thirst diminishes, and our bodies become less efficient at conserving water. Chronic conditions and medications can further complicate hydration status in older adults.

Individuals with Chronic Health Conditions

People with conditions like diabetes, kidney disease, or heart failure may have altered fluid needs or restrictions. It’s crucial for these individuals to work closely with healthcare providers to manage hydration.

How can caregivers ensure proper hydration for these vulnerable groups? Regular fluid offerings, monitoring urine output and color, and being vigilant for signs of dehydration are key strategies.

The Connection Between Hydration and Overall Health

Proper hydration is fundamental to numerous bodily functions and overall health. Here’s how staying hydrated benefits various aspects of your well-being:

Cognitive Function

Even mild dehydration can impair cognitive performance, affecting mood, concentration, and memory. Staying well-hydrated supports optimal brain function.

Physical Performance

Adequate hydration is crucial for maintaining physical performance, particularly during exercise or in hot environments. It helps regulate body temperature and supports muscle function.

Digestive Health

Proper hydration aids digestion, prevents constipation, and supports the body’s natural detoxification processes.

Skin Health

Well-hydrated skin appears more plump and radiant. While drinking water alone won’t prevent wrinkles, it does support overall skin health.

Can improving your hydration status have immediate health benefits? Yes, many people report feeling more energetic, experiencing clearer thinking, and having improved mood shortly after correcting mild dehydration.

Innovative Approaches to Staying Hydrated

As awareness of the importance of hydration grows, so do innovative approaches to maintaining fluid balance:

Smart Water Bottles

These high-tech containers track water intake and remind users to drink throughout the day, making it easier to meet hydration goals.

Hydration Apps

Smartphone applications can help users monitor their daily fluid intake, set reminders, and even adjust recommendations based on activity levels and climate.

Wearable Hydration Monitors

Some fitness trackers and smartwatches now include features to estimate hydration status based on factors like heart rate and activity level.

Hydrogel Technology

Emerging hydrogel products aim to deliver water and electrolytes more efficiently, potentially improving hydration for athletes and those in extreme environments.

Are these technologies necessary for maintaining proper hydration? While they can be helpful tools, especially for those struggling to develop good hydration habits, simple awareness and consistent fluid intake remain the most important factors in staying hydrated.

In conclusion, maintaining proper hydration is crucial for overall health and well-being. By understanding the signs of dehydration, implementing effective prevention strategies, and addressing the unique needs of different populations, we can significantly reduce the risk of dehydration-related health issues. Remember, staying hydrated is not just about drinking water – it’s about maintaining a balance of fluids and electrolytes that supports optimal bodily functions. Whether you’re an athlete, a busy professional, or caring for vulnerable individuals, making hydration a priority can lead to improved energy, better cognitive function, and enhanced overall health.

Dehydration Symptoms, Causes and Natural Treatments

Fact Checked

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Jillian Levy, CHHC

June 14, 2022

Most of us love the summer months, spending time anywhere the weather’s warm and working up a good sweat. However, long periods of hot, humid climates — or exposure to soaring temperatures in other forms, such as from exercising — can lead to problems associated with an electrolyte imbalance, including dehydration symptoms.

Some surveys show that 60 percent to 75 percent of Americans don’t drink enough water daily, and up to 30 percent may be chronically dehydrated. Staying properly hydrated, especially whenever you’re losing fluids, is the very best way to feel your best and also ward off potential heat exhaustion and dehydration symptoms.

Whom does dehydration affect most? Athletes, people who perform manual labor outdoors, young children, those with gastrointestinal health conditions and the elderly are all at higher risk for experiencing dehydration.

What do you need to do in order to protect yourself from the sometimes-dangerous effects of fluid and electrolyte loss? As you’ll learn, drinking enough water daily, monitoring your thirst and urination, and rehydrating after workouts are all important steps.

What Is Dehydration?

Dehydration occurs when there is a harmful reduction in the amount of water in the body. It’s possible to become dehydrated if you lose as little as 3 percent of your body weight from water depletion.

There are three main types of dehydration, depending on the specific fluids that are lost: 

1. Hypotonic or hyponatremic: Low levels of electrolytes, mostly sodium.
2. Hypertonic or hypernatremic: The loss of water.
3. Isotonic or isonatremic: Low levels of both water and electrolytes.

Any of these three types of dehydration can be mild, moderate or severe.

• Mild is when the body has lost about 2 percent of its total fluids.
• Moderate is the body losing 5 percent of total fluids.
• Severe dehydration is when the body has lost about 10 percent of its fluids. Severe dehydration, as you can probably guess, is considered a life-threatening emergency.

Here’s what happens in the body when someone becomes dehydrated:

Dehydration is defined as the excessive loss of bodily fluids. In other words, it occurs when the body needs more fluids than are being consumed in order to function normally.

The bodily fluids that are lost and desperately needed during dehydration are either water (h3O), one or more electrolytes, or commonly a combination of both.

Electrolytes are substances that are required at specific levels in the body to carry electrical signals, help keep pH balanced and maintain critical functions, like heartbeat rhythms and nerve signaling.

The main types of electrolytes found in the body are:

• calcium
• sodium
• potassium
• chloride
• magnesium
• bicarbonate

Out of these electrolytes, potassium, sodium and chloride ions are considered the “most essential” electrolytes in regard to hydration.

Some parts of the body are more “electrically wired” than others, so they require higher amounts of these important ions (electrolytes). The body parts that most rely on proper electrolyte balance and hydration — and are therefore especially prone to damage caused by low fluid levels — are the brain, central nervous system and muscular system.

Here’s an overview of the role that different electrolytes have and how they can contribute to dehydration:

• Too much sodium can cause a type of dehydration called hypernatremia. High sodium intake is a big concern for people eating a “typical Western diet” or what many refer to as the standard American diet, which includes many packaged foods.
• Potassium plays a critical role in regulating heartbeat and muscle functions. A deviation in potassium levels, either higher than they should be or lower than the body requires, can adversely impact the heart rhythm and cause changes in blood pressure. Many people are low in potassium, which is made worse by consuming lots of sodium.
• Chloride helps with balancing other fluids. A significant increase or decrease in chloride levels in the body can lead to serious health problems, including death.
• Magnesium is needed for muscle contractions, proper heart rhythms, nerve functioning, bone-building and strength, reducing anxiety, digestion, and keeping a stable protein-fluid balance. That’s why magnesium deficiency is harmful and can lead to side effects.

A variety of hormones also control the activity and concentrations of electrolytes in body. Electrolytes are mainly secreted in the kidneys and adrenal glands. They’re controlled by hormones, including rennin, angiotensin, aldosterone and antidiuretic hormones.

Related: Tips for Working Out in the Heat Safely (Plus Its Benefits)

Dehydration Symptoms

How can you tell if you are dehydrated? There’s a lot more to dehydration than simply feeling very thirsty. For example, some other signs of dehydration are having tension in your neck or jaw, constipation, vomiting, and lingering muscle spasms.

What are the 10 signs of dehydration? The most common warning signs and symptoms of dehydration are:

• Dry mouth
• Sleepiness
• Feeling thirsty
• Decreased urination
• Muscle weakness
• Fatigue
• Headache
• Dizziness
• Nausea
• Diarrhea

Research now shows just how much dehydration can impact overall moods and cognitive functions, contributing to a lack of concentration, along with impairments in vision, perceptive discrimination, tracking, recall, attention, psychomotor skills, memory and even self-esteem.

This makes sense considering that about 60 percent of our bodies are composed of water, while 75 percent of our muscles and 85 percent of our brains are made up of water.

Digestive issue are also a common sign of dehydration (including in young children). That’s because muscles within the digestive tract need enough water to contract properly in order to help you go to the bathroom.

Either high or low levels of water and/or electrolytes can result in diarrhea, constipation, cramping or hemorrhoids.

Among the elderly, dehydration is one of the main reasons for hospitalizations each year. Many elderly people experience health problems during extreme weather periods, such as high heat in the summertime, which can increase the need or water.

If dehydration progresses over a period of time, severe dehydration symptoms might be experienced, such as:

• Extreme thirst
• Irritability
• Confusion
• Extremely dry mouth and mucus membranes
• Sunken eyes
• Lack of sweating
• Lack of tears
• Very dry skin
• Very little or no urination
• In babies, sunken fontanel (a “soft spot” on their heads)
• Skin that won’t “bounce back” when touched (due to moisture loss)
• Low blood pressure
• Rapid heartbeats or irregular heart rates
• Fever
• Delirium

There are subtle differences between the signs of dehydration and the signs of hypernatremia. Hypernatremia is characterized by loss of water more than loss of electrolytes.

Some of the symptoms of dehydration and hypernatremia are similar, although they might affect people differently.

Hypernatremia isn’t always more serious than dehydration, but for some symptoms are more noticeable and severe.

Here are some symptoms of hypernatremia:

• Warm, velvety skin
• Dry mucus membranes
• Complaints of extreme thirst
• Twitching
• Lethargy
• Irritability
• Confusion
• Rigidity and stiffness of the muscles or joints
• Convulsions

Causes/Risk Factors

Dehydration can happen for all sorts of reasons, from eating a poor diet to becoming sick and having a fever.

Below are groups of people at a higher risk for experiencing dehydration:

• Young children and infants: An infant’s fluid exchange rate is seven times greater than that of an adult, and an infant’s metabolic rate is two times greater relative to body weight. These factors influence fluid levels, as does many children’s hesitancy to drink enough plain water.
• The elderly: Older people often don’t eat enough or drink enough water. Sometimes they lose the ability to feel thirsty or become accustomed to experiencing dehydration, such as fatigue.
• Anyone who is chronically ill, especially if the illness involves vomiting or diarrhea, which causes the body to lose more water.
• Those overcoming fevers or viruses. It’s been found that vomiting patients and those with a stomach virus or fever likely have both restricted intakes of water and also low levels of electrolytes through vomit itself.
• People recovering from surgery, during which they might not be drinking enough water due to not feeling well.
• Endurance athletes.
• High-altitude dwellers.
• Those living or working in very hot, humid conditions: The daily water requirements for temperate conditions can double or even triple in very hot weather.
• Farmers, miners, military personnel, construction workers, firefighters, forest workers, park and recreation employees, and industrial personnel are often highly physically active at work and have been found to experience higher rates of dehydration.
• Anyone sweating a lot.
• Eating a poor diet that’s low in essential minerals and nutrients from whole foods.
• Having digestive issues that block normal absorption of nutrients from foods.
• Those with hormonal imbalances and endocrine disorders, which can affect urination, such as hyperthyroidism.
• Anyone taking certain medications, including those used to treat cancer, heart disease or hormonal disorders. This can include people taking antibiotics, over-the-counter diuretics or corticosteroid hormones.
• Those with kidney disease or damage: The kidneys play a critical role in regulating chloride in your blood and “flushing out” potassium, magnesium and sodium.
• People recovering from sepsis or those with asthma or chronic obstructive pulmonary disease (COPD).
• Chemotherapy patients: Treatment can cause side effects of low blood calcium or calcium deficiency, changes in blood potassium levels, and other electrolyte deficiencies.
• Using certain street/illegal drugs that increase urination, such as alcohol; stimulants, like cocaine and ecstasy; and opioids, such as heroin or codeine.

Natural Treatments

1. Drink Enough Water Daily

What is the fastest way to treat dehydration? Oral rehydration with water is the best option in many cases.

It’s vital to listen to your body and drink water throughout the day. Water is the best way to prevent and beat dehydration, especially during the warm summer months when we’re all prone to perspiring even more than usual.

Simply consuming the recommended eight to 10 eight-ounce glasses of water on a daily basis is usually enough for most to maintain healthy electrolyte levels and avoid dehydration symptoms. When you’re exposed to very hot temperatures, or during and after workouts, drinking more is a good idea.

Factors like your diet, age, physical activity level and body size all determine how much water you need.

How do you know you’re drinking enough water? A good rule of thumb is to drink enough so you urinate at least every three to four hours.

Your urine shouldn’t be dark yellow but doesn’t need to be clear either. You’re looking for a color somewhere in the middle, usually a pale yellow. For most people, this happens when they consume eight to 10 glasses daily, but again your needs might vary depending on the day.

Keep in mind that women who are pregnant or breastfeeding need additional fluids (about 10–13 glasses every day) to stay hydrated and prevent deficiencies, as do teenagers who are growing and developing faster than people of other ages. Anyone taking antibiotics, diuretics, hormonal pills, blood pressure medications or cancer treatments might also become dehydrated more easily, so extra fluids are a good idea.

2. Eat More Hydrating Foods

Here are 10 of the best naturally hydrating foods to eat regularly:

• Coconut water or coconut milk
• Celery
• Watermelon and other melon
• Cucumber
• Kiwi
• Bell peppers
• Citrus fruits, like oranges and grapefruit
• Carrots
• Cultured dairy foods (including yogurt, kefir and amasai)
• Pineapple

Other good sources of water from foods are:

• bananas
• grapes
• bitter melon
• papaya
• lettuce
• berries
• avocado
• zucchini
• tomatoes
• radishes

Another important step to maintaining normal electrolyte levels is to decrease foods high in sodium, including those that are packaged, canned, frozen or processed.

As you can see, foods that are hydrating tend to be vegetables and fruits. They have a high water content and also contain valuable electrolytes.

There’s a reason tropical fruits like mangos and pineapple are so popular among populations living near the equator where it’s very warm.

One example is those living in Costa Rica, an area that’s one of the world’s healthy blue zones. People living there have one of the longest expected life spans in the world and regularly eat hydrating foods, like tomatoes, oranges and mangos.

3. Try Healthy Alternatives to Plain Water

If drinking regular water isn’t always appealing to you, you’ll be happy to know that there are other low-sugar, hydrating options. Coconut water is one of nature’s best hydrating drinks, for example.

Coconut water contains many things that contribute to hydration, like potassium, amino acids, enzymes, growth factors and minerals. In fact, the chemical makeup of coconut water is similar to human blood, which makes it perfect for helping us recover from dehydration or workouts.

Other drinks that can help keep you hydrated are:

• Homemade vegetable juices
• Fruit smoothies
• Vegetable pops made from pureed and frozen fruit
• Herbal teas
• Sparkling water with fruit slices
• Warm water with fresh-squeezed lemon or lime and a little raw honey
• Hot water with fresh-steeped herbs (such as ginger, peppermint or dandelion)
• Coconut kefir
• Kombucha
• Bone broth and other vegetable broths

Avoid too much alcohol, too much caffeine from coffee or tea, and soda and sweetened drinks. All of these can cause increased urination, dehydration and, in the case of too much sugar, inflammation.

4. Hydrate During and After Exercise

During times of increased activity or exercise, we lose more water and electrolytes because we sweat more. The best way to offset this process is to consume more fluids than usual.

Aim to drink water before a workout, at least some while exercising and a glass immediately after. All in all, aim for about 1.5 to 2.5 cups for shorter workouts and about three extra cups for longer workouts that last more than one hour.

In the case of vigorous exercise or endurance training, it’s also beneficial to drink something with natural electrolytes, including sodium chloride or potassium chloride. The problem is that most sports drinks have tons of added sugar and synthetic flavorings, so opt for something like coconut water instead.

It’s also helpful to eat a balanced meal after exercise and then continue drinking water throughout the rest of the day. If you notice yourself feeling dizzy or heavily cramping, try drinking more fluids immediately and consuming something with electrolytes until you feel better.

5. Prevent Dehydration During illnesses

If you’ve been sick, such as with a fever that causes vomiting or diarrhea, or you have a gastrointestinal issue that causes these symptoms (such as inflammatory bowel diseases like Crohn’s disease), make sure to increase your water intake.

Dehydration caused by illnesses can contribute to complications, including kidney stones, bladder infections, urinary tract stones and potentially even heart failure. Electrolyte drinks can be helpful during chronic vomiting or diarrhea.

If you’re showing signs of severe dehydration, head to your health care provider for help. You may need to be treated with a solution of oral rehydration salts, intravenous (IV) fluids or electrolytes if necessary (also called rehydration therapy).

Risks and Side Effects

What are the side effects of dehydration? Both infants and older adults sometimes limit voluntary fluid intake, and this can increase the risk of:

• dizziness
• falls
• urinary tract infections
• dental disease
• kidney stones
• chronic constipation

While moderate dehydration is dangerous for anyone, infants/young children and anyone recovering from serious illnesses should be monitored to avoid complications.

If urination stops or becomes very infrequent, it’s time to see a doctor right away to rule out underlying causes that may be life-threatening.

Older adults and those who are sick can quickly become dehydrated due to age-associated and inflammation-related physiologic changes. These can include nutrient impairment, thirst impairment, incontinence, reduced mobility (constipation) and confusion.

Conclusion

• Dehydration occurs when too much fluid is lost from the body compared to how much is taken in.
• What are the signs of dehydration? The most common ones are dizziness, shakiness, constipation, headaches, feeling very thirsty, dark-colored urine, irritability, trouble concentrating, and dry skin and eyes.
• Dehydration needs to be treated, or it can cause complications, such as kidney damage, irregular heart rate, fainting, trouble seeing, falling due to poor balance and even seizures. People with existing health conditions, the elderly and infants are most susceptible to these side effects.
• The best natural treatments for dehydration are drinking more water throughout the day (or other hydrating beverages), avoiding alcohol and too much salt or caffeine, consuming more hydrating fruits and veggies, and refueling with extra electrolytes during/after workouts or times of illness.

7 Dehydration Home Remedies and How to Recover from It

In this article:

Nearly 60% of the human body is made up of water. Optimal water levels in the body help in the lubrication of joints and eyes, removal of waste and toxins, proper digestion, and maintenance of healthy skin.

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Extreme loss of water from the body is known as dehydration and is mostly accompanied by salt (sodium chloride) depletion as well.

Dehydration can happen due to various factors such as fever, diarrhea, alcohol intake, and caffeine consumption. Dehydration can affect people of all ages, but it is more common in older adults, babies, and young children.

Home Remedies for Dehydration

Here’s what you can do at home to re-hydrate your parched body:

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1.

Increase water intake

Increasing water consumption is the primary treatment for dehydration. Taking small sips of water or other clear fluids at regular intervals can help in maintaining water levels and rehydrating the body.

One study assessed the performance of athletes after fluid intake post dehydration. Results showed that the intake of fluids after dehydration could boost prolonged exercise performance under heat-stress situations.

Fluid intake helped the athletes, although the given amount of fluid was insufficient for complete rehydration and the water level of the body remained low. (1)

Do the following to manage dehydration:

• Consume electrolyte-rich or carbohydrate-rich beverages.
• Consume sports drinks.
• Drink flavored water, such as cucumber water.
• Drink lemon water to rehydrate, refresh, and energize your body.

2. Replenish with homemade ORS

Oral rehydration solution (ORS) contains a predefined mixture of dry salts that can be dissolved in sterile water and consumed. It quickly replenishes lost water and minerals.

A study supported the use of ORS for treating dehydration caused by diarrhea in community, home, or facility environments. (2)

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To prepare ORS at home, mix the following ingredients until dissolved:

• 6 teaspoons of sugar
• ½ teaspoon of salt
• 1 liter boiled and cooled water or bottled water

ORS, approved by the World Health Organization (WHO), is also available over the counter. (3) You may consume 50–100 ml/kg of ORS in a span of 2 to 4 hours or as recommended by your healthcare provider.

3. Feed on water-rich fruits and vegetables

Proper hydration of the body is vital as the water supports all 11 organ systems of the body. The body’s water levels can be maintained by drinking water and by eating water-rich vegetables and fruits.

The 2015–2020 Dietary Guidelines for Americans advise the consumption of 2.5 cups of vegetables and 2 cups of fruits daily. Another study stated that the daily consumption of fruits and vegetables might also help in improving water levels in children. (4)

Vegetables and fruits with particularly high water content also contain minerals, sugars, and hydrating salts. Thus, these foods act similarly to the isotonic drinks taken by athletes. By increasing your consumption of water-rich foods, you can get relief from mild dehydration.

How to use:

• Consume water-rich foods as snacks. Some of the best succulent fruits for this purpose are oranges, watermelon, grapes, blueberries, apples, and tomatoes. Similarly, water-rich vegetables such as spinach, tomatoes, cucumber, and Brussels sprouts can also help rehydrate your body.
• Add these fruits and vegetables to salads and use them to make smoothies.

4. Drink coconut water

Hot weather can make you sweat profusely and can increase your chances of heat exhaustion. While drinking water can help in this situation, coconut water may be more effective and quicker as it is readily absorbed by the body.

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Consumption of coconut water can help relieve dehydration. It has ample amounts of electrolytes, a low-calorie count, and low sugar content. It is also known to be extremely hydrating.

One study found a similarity of benefits between coconut water and sports drinks. (5)

How to use:

Consume a few glasses of coconut water daily.

ALSO READ: What Makes Coconut Water Good for Your Health?

5. Consume buttermilk

Buttermilk can help in relieving mild dehydration by supplying the essential minerals lost due to profuse sweating. A study showed that regular consumption of buttermilk by well-nourished individuals could help in alleviating heat strain. (6)

How to use:

• Drink 2–3 glasses of buttermilk daily for nourishment and rehydration.
• Mix ½ teaspoon of dry ginger in 1 cup of buttermilk, and drink this mixture a few times daily.

6. Suck on ice chips

Drinking copious amounts of liquids at once can make you feel heavy, bloated, and sicker than before, so it’s better to spread out your fluid intake. Take small sips of water, but if you feel unable to keep down the fluid, switch to ice chips instead.

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Sucking on ice chips will slowly supply you with minuscule amounts of water rather than flood your system. As the ice melts in your mouth, it keeps it from getting dry.

This technique is especially helpful for little children who can only stomach small quantities of water in their tiny bellies and don’t feel like drinking any more fluids after a point.

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7. Consume clear soup

You can also rehydrate and re-energize your body by drinking a steaming bowl of clear, nutritious broth. This can help diversify your fluid intake so that you don’t get fed up with just water.

But for the soup to have the desired effect, make sure it contains the right amount of salt and sugar to rectify your electrolyte imbalance. This dietary intervention carries a lot of anecdotal merits, but little to no scientific support. However, it is unlikely to go wrong, so there’s no harm in trying.

How to use:

Treat yourself to a warm bowl of vegetable soup every now and then.

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Note: Chicken broth may not be a good choice since it does not have the right sugar-salt content and can even worsen your diarrhea, leading to further fluid loss.

Caution: The above-stated remedies are safe for adults and older kids, but not for infants and toddlers.

Self-Care and Lifestyle Measures

A few measures and lifestyle changes can help in the prevention of dehydration:

• Drink optimum amounts of water daily (8–10 glasses of 8 ounces).
• Keep yourself hydrated, especially when sick.
• Increase your fluid consumption during hot and humid weather to replenish the water lost by sweating.
• Rest in cool places, and avoid exercising if you feel dehydrated.
• If you are suffering from an ailment such as gastroenteritis, avoid consuming coffee, soda, or any beverage with high sugar content when dehydrated. Caffeine may stimulate diarrhea, and soda may cause GI irritation. However, there is not much evidence to suggest that coffee or soda must not be taken if mildly dehydrated unless there is an underlying condition. (7)
• Eat bland foods during dehydrated conditions.
• Drink sports drinks if you feel dehydrated after strenuous physical activity.

Treating Dehydration in Young Children

Dehydration in younger children has to be handled more carefully and with a more conservative treatment approach. While sports drinks can be given to older kids to combat dehydration, they are not suitable for toddlers and infants who should only be administered simple ORS.

However, some kids with severe dehydration, explosive diarrhea, or frequent vomiting may not respond well to oral rehydration therapy as well and will require intravenous fluid administration after getting hospitalized.

All in all, children should not be given any fluid that does not have the right sugar-salt content as it can aggravate their diarrhea. This includes plain water, teas, soda, ginger ale, fruit juice, gelatin desserts, and chicken soup.

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Most-Asked Questions About Dehydration

Can dehydration cause headaches?

Headaches are a common effect of mild and moderate dehydration.

Dehydration headaches result from the momentary contraction of blood vessels in the brain due to fluid loss. They may range from mild to severe headaches, such as migraines.

Can dehydration lead to heatstroke?

Sweating is a mechanism of the body to control its internal temperature. A dehydrated individual cannot sweat, leading to an increase in body temperature. A very high body temperature, above 104°F, can cause heatstroke.

Does dehydration cause constipation?

Constipation is a common problem among all age groups. It is characterized by a change in the weight, volume, consistency, frequency, and ease of passage of stool.

A study showed that loss of fluid and restricted fluid intake, leading to dehydration, increased the risk of constipation. (8)

Can dehydration cause hallucinations?

Severe dehydration can lead to confusion, delusions, and, if untreated, coma. Severe dehydration can also lead to heatstroke, which further causes hallucinations. This is a rare complication associated with dehydration.

Can crying cause dehydration?

Crying in itself cannot cause dehydration but can contribute to low water levels if you have reduced fluid intake.

Can improper sleep cause dehydration?

Body water level and sleep are interconnected. During sleep, around 1 liter of water is lost through humidity in breathing, making you feel dehydrated upon waking up. Moreover, improper sleep can prevent the release of vasopressin, an important hormone involved in hydration.

Sleep disturbances can also make the kidney prone to disease, according to some studies. Kidney disorders promote dehydration. Thus, to maintain kidney health, the consumption of water is essential.

Is dehydration common in Alzheimer’s disease?

An aspect of Alzheimer’s disease causes significant and severe memory loss. Patients with this disease may forget to eat or drink fluids and thereby become seriously malnourished and dehydrated over time.

Also, patients with Alzheimer’s disease are on several prescription medications that include cholinesterase inhibitors and antipsychotic drugs, which can cause fluid loss. Additionally, the use of diuretics, blood pressure drugs, and antidepressants can promote dehydration.

How is blood pressure related to dehydration?

Dehydration triggers the brain to pass signals to the pituitary gland for the secretion of vasopressin.

Vasopressin causes the blood vessels to constrict, resulting in increased blood pressure. This condition can result in transient hypertension. If dehydration persists and becomes severe, the blood pressure will fall, and this is a medical emergency.

Is dehydration common in patients with diabetes?

High levels of glucose in the blood cause a decrease in hydration levels of the body. Therefore, patients with diabetes mellitus are prone to dehydration.

Another disorder known as diabetes insipidus increases the frequency of urination and causes dehydration. Diabetes insipidus is due to an inability to concentrate the urine.

Is dehydration fatal?

If fluid and subsequent mineral loss is not promptly replaced, the body gets dehydrated. Prolonged severe dehydration can be fatal and can lead to death.

Final Word

Mild cases of dehydration can be prevented and treated by increasing the consumption of fluids. Moderate dehydration requires medical care and is commonly treated by administering fluids intravenously. However, severe dehydration can be fatal and should be treated urgently.

Continue ReadingDehydration: Reasons, Symptoms, and Treatment

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How to protect the body from the dangerous effects of summer heat

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07/03/2013 23:20

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Like summer protect yourself from blows to the body?

Tatyana Volodina

Summer is definitely a wonderful time. But gentle warmth can be replaced by merciless heat, and then it is important to be on the alert in order to protect yourself from summer dangers.

Water – 3 liters!

1 Dehydration. This is one of the most common negative effects of heat. A person is 60 – 80%, depending on age, consists of water. And on hot days, we begin to sweat more, and the water balance is disturbed. In the heat, you need to increase fluid intake to 3 liters per day. Preference is for non-carbonated alkaline mineral waters containing a small amount of salts, because in hot weather a person loses not only liquid, but also mineral salts with sweat. Medicinal mineral water (more than 10 g of salts per liter) should be used only on the recommendation of a doctor.

In summer, water, inside and out, is the best remedy for the insidious effects of heat on the body. Photo: REUTERS

An ideal drink to quench your thirst is lemon infusion: squeeze a quarter of a lemon into a glass of water.

Lightly brewed unsweetened tea is appropriate on a hot day, you can use lemon. Black or green – whatever. The best is herbal tea. Hot tea will quench your thirst faster than cold tea, which is absorbed after 20 minutes, and all this time a person is thirsty. Fermented milk drinks – yogurt, kefir, koumiss, matsoni and others will help to cope with thirst.

Juices, fruit drinks and nectars must be natural, freshly squeezed, preferably half diluted with water.

Sweet soda not only does not quench thirst, but, on the contrary, causes it. All alcoholic and caffeinated drinks (except weak tea) overload the heart and blood vessels, and can cause dehydration. In the heat, it is better to completely refuse even coffee or drink it only in the morning.

Drink more in the morning – this will help create a kind of fluid storage in the body. Then during the day it is better to drink water in small sips evenly.

But don’t overdo it with water. Excess fluid increases the load on the kidneys and heart. And during pregnancy, hypertension, heart failure, impaired kidney function, be especially careful. If you are thirsty, try rinsing out your mouth with salted water.

The sun hits the head

2 Sunstroke. If a person is under direct sunlight for a long time, and leaves his head uncovered, then the sun can “hit” on this very head, causing a sharp violation of cerebral circulation. Therefore, on hot days, try not to be in the sun from 11 am to 5 pm.

In mild cases, there is dizziness, weakness, headache, flickering in the eyes. In more severe cases, convulsions, vomiting may appear, the skin of the face first turns red, then it may turn pale, the pulse and breathing become more frequent, the temperature rises to 38-39. If no action is taken, loss of consciousness occurs, vomiting intensifies, the temperature rises to 42 or more, breathing becomes rare and intermittent, the pulse can become weakened, thready. Cardiac activity worsens. This condition is life threatening.

First aid: urgently remove the victim to a cool, shaded place, lay on his back, raise his head, unbutton his shirt, remove his tie, put ice on his head, give water, make cold lotions, rub down. In case of respiratory distress, slightly moisten a cotton swab with ammonia and gently bring it to the victim’s nose several times. Call a doctor at the same time.

Dangerous heat

3 Heat stroke. It is even easier to obtain than solar. Heatstroke leads to general overheating of the body, often not even in the open air, but in a stuffy room. Such a blow is provoked by overeating, drinking alcohol, too warm clothes (especially from artificial fabric), physical activity, overwork, dehydration.

Heat stroke occurs easily in children and the elderly. Newborns and children of the first year of life are especially at risk.

Does not caress, but burns

4 Sunburn. It is necessary to sunbathe gradually, in the morning or after 16 hours.

Sunburns are practically the same as normal burns, respectively, and their treatment is similar to the treatment of thermal burns. For a mild stage, use various pharmaceutical remedies for sunburn, essential oils (chamomile, rose), creams with vitamin E.

Hail sweat

5 Increased perspiration. If it pursues not only in the heat, there is reason to check with a doctor to rule out serious diseases that are characterized by hyperhidrosis. It accompanies diseases of the thyroid gland, pituitary gland, disorders of the nervous system (neurasthenia, vegetovascular dystonia) and metabolism, tuberculosis, some oncological and infectious diseases, and diabetes.

But more often, excessive sweating is simply a feature of the organism. But it contributes to the development of skin diseases, especially fungal infections of the feet and dermatitis.

There are quite effective ways to cope with this disease. Try to start by following the most common, at first glance, the rules of hygiene and the use of folk remedies. Most people are pretty skeptical about them. But in vain.

Contrast shower at least twice a day, especially after physical exertion, stressful situations; a diet that excludes spicy, spicy and highly salty foods, coffee and alcohol; loose clothing made from natural fabrics will all reduce hyperhidrosis. You can not do without deodorants, antiperspirants, special ointments and powders that kill the smell emitted by bacteria and reduce the activity of the sweat glands. Dermatologists advise lubricating strongly sweating parts of the body with Teymurov’s paste – it is harmless and, as a rule, does not cause allergies or irritation.

Rossiyskaya gazeta – Nedelya – Federal issue: №144(6120)

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ZdorovyeMedlikbezMedicine and healthy eating

5 foods that will help with dehydration / And not only on a hot day – an article from the “Healthy food” section on Food .ru

What water is for

Water is important for health and well-being. It performs many functions in our body:

• participates in thermoregulation;

• is a natural solvent, without which reactions in cells are impossible;

• supports normal joint function;

• essential for digestion;

• important for the skin;

• contributes to normal sleep and supports cognitive abilities.

This is not a complete list, in fact, the role of water is great, and therefore it must be drunk during the day. It is necessary to consume about 2 liters of fluid daily. This includes not only clean water, but foods and dishes that contain it: vegetables, fruits, soups.

Why dehydration occurs

Intestinal viral infections and poisoning, which provoke diarrhea and vomiting, also lead to fluid loss. Dehydration can happen very quickly, especially in young children. In them, dehydration of the body can occur against a background of elevated temperature.

Another common situation that causes dehydration is too hot weather. In this case, we sweat a lot and thus lose fluid. In this case, it may not be enough to go into the shade or move to a cool room. Losses of water must be compensated by adjusting the diet and drinking regimen.

Foods to help you stay hydrated

You don’t have to drink huge amounts of water every day to stay hydrated. It is found in a variety of products that must be in the diet of everyone.

1. Watermelon

Watermelon is one of the leaders in terms of liquid content. It is more than 90% water, and therefore will be one of the best options to compensate for fluid loss in hot weather. It is sweet, but contains natural sugars, and in general, watermelon is low in calories.

The disadvantages of watermelon are quite obvious – it is a seasonal product that is problematic to get in the cold season.

2. Cucumber

Cucumbers are also rich in liquid, and it is much easier to get them at any time of the year than watermelons.

Cucumbers are even lower in calories than watermelons, which makes them a convenient product to compensate for fluid losses. They are suitable even for those who count every calorie.

3. Cottage cheese

Yes, cottage cheese can compensate for fluid loss. The water content in it is quite high and can reach up to 80%, and therefore pay attention to this dairy product.

Additional benefits include a high protein content, which ensures fast satiety for a long time.

However, you need to be careful when eating cottage cheese and other dairy products in the heat. It is important that all this is stored in suitable conditions and does not become a source of poisoning.

4. Carrots

Carrots contain a lot of water – up to 80% of the total mass. This is another option to prevent fluid loss.

Sticks of carrots, along with cucumbers and celery, which is also rich in water, can be taken with you and used as a snack. In addition to liquid, vegetables also contain vitamins and fiber, which makes their consumption even more beneficial.

5. Leaf lettuce

Leaf lettuce, such as iceberg or kale, is often overlooked as a food that can help prevent dehydration. But in fact, lettuce leaves have a lot of water.

Salads usually have a neutral or slightly pronounced taste, which is also important for some people. In general, a couple of large lettuce leaves can be a great option to refresh and get not only a portion of liquid, but also a vitamin boost.

What to do in case of dehydration

When dehydrated, the skin becomes less elastic and drier, the mouth feels dry, general weakness develops. The feeling of thirst increases, and urination becomes rarer. Children with dehydration often cry without tears.

If you notice signs of dehydration, you need to act quickly. It is important to compensate for fluid loss, for this you need to drink more and eat foods that also help to cope with dehydration. In the event that the situation is serious and the condition worsens, it is better not to try to cope only with food – you need to seek medical help. Severe dehydration will require drips and other therapy.

It is better not to try to compensate for fluid loss with soda, juices and other sugary drinks. Pay attention to clean water, mineral water, which contains salts and minerals – our body also loses them.