What are the main symptoms of dehydration. How can dehydration be prevented naturally. What causes dehydration in the body. Which natural treatments are most effective for dehydration.

Understanding Dehydration: Definition and Types

Dehydration occurs when the body experiences a harmful reduction in water content. Even a loss of 3% of body weight due to water depletion can result in dehydration. There are three main types of dehydration, each characterized by the specific fluids lost:

• 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

These types can range from mild (2% loss of total fluids) to moderate (5% loss) to severe (10% loss). Severe dehydration is considered a life-threatening emergency and requires immediate medical attention.

The Role of Electrolytes in Hydration

Electrolytes play a crucial role in maintaining proper hydration and bodily functions. These substances are required at specific levels to carry electrical signals, balance pH, and maintain critical functions such as heartbeat rhythms and nerve signaling. The main electrolytes found in the body include:

• Calcium
• Sodium
• Potassium
• Chloride
• Magnesium
• Bicarbonate

Among these, potassium, sodium, and chloride ions are considered the most essential for hydration. Certain parts of the body, such as the brain, central nervous system, and muscular system, are more reliant on proper electrolyte balance and hydration, making them particularly susceptible to damage caused by low fluid levels.

Recognizing the Symptoms of Dehydration

Identifying dehydration early is crucial for preventing more severe complications. Common symptoms of dehydration include:

• Increased thirst
• Dry mouth and lips
• Decreased urine output or dark-colored urine
• Fatigue or lethargy
• Dizziness or lightheadedness
• Headache
• Dry skin that lacks elasticity
• Rapid heartbeat

In more severe cases, dehydration can lead to confusion, rapid breathing, fainting, and even shock. Is dehydration more dangerous for certain groups? Yes, athletes, outdoor laborers, young children, individuals with gastrointestinal conditions, and the elderly are at higher risk for experiencing dehydration and its complications.

Common Causes of Dehydration

Understanding the causes of dehydration is essential for prevention. Some of the most common reasons people become dehydrated include:

• Inadequate fluid intake
• Excessive sweating due to heat or physical activity
• Diarrhea and vomiting
• Fever
• Increased urination (due to certain medications or conditions)
• Excessive alcohol consumption
• High sodium intake

Does climate play a role in dehydration risk? Indeed, hot and humid environments significantly increase the likelihood of dehydration, as the body loses more fluids through sweating to regulate temperature.

Natural Prevention Strategies for Dehydration

Preventing dehydration is often easier than treating it. Here are some effective natural strategies to maintain proper hydration:

1. Drink adequate water throughout the day
2. Consume water-rich foods like fruits and vegetables
3. Monitor urine color (pale yellow indicates good hydration)
4. Limit alcohol and caffeine intake
5. Dress appropriately for hot weather
6. Avoid strenuous activity during peak heat hours
7. Replace fluids lost during exercise or illness

How much water should one drink daily to prevent dehydration? While individual needs vary, a general guideline is to consume at least 8 glasses (64 ounces) of water per day, with increased intake during hot weather or physical activity.

Natural Remedies for Mild Dehydration

For mild cases of dehydration, several natural remedies can be effective:

• Coconut water: Rich in electrolytes, particularly potassium
• Oral rehydration solutions: Homemade or store-bought, containing the right balance of water, sugar, and salt
• Herbal teas: Particularly those with natural electrolytes like chamomile or peppermint
• Fresh fruits and vegetables: Watermelon, cucumbers, and oranges are excellent hydrating options
• Bone broth: Provides both fluids and essential minerals

Can natural remedies replace medical treatment for dehydration? While these remedies can be effective for mild dehydration, moderate to severe cases require medical attention and should not be treated solely with natural methods.

The Importance of Electrolyte Balance in Treating Dehydration

Maintaining proper electrolyte balance is crucial when treating dehydration. Electrolytes help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. When treating dehydration, it’s important to replenish not just water, but also these essential electrolytes:

• Sodium: Helps maintain fluid balance and is crucial for nerve and muscle function
• Potassium: Regulates heart function and muscle contraction
• Magnesium: Supports muscle and nerve function, and energy production
• Calcium: Essential for bone health, muscle function, and blood clotting
• Chloride: Helps maintain proper blood volume and pressure

How can one naturally replenish electrolytes? Consuming foods rich in these minerals, such as bananas (potassium), leafy greens (magnesium), and sea salt (sodium and chloride), can help restore electrolyte balance. Additionally, natural electrolyte drinks or homemade oral rehydration solutions can be effective.

When to Seek Medical Attention for Dehydration

While mild dehydration can often be treated at home, it’s crucial to recognize when professional medical care is necessary. Seek immediate medical attention if you or someone you know experiences:

• Severe diarrhea or vomiting lasting more than 24 hours
• Inability to keep fluids down
• Bloody or black stools
• Extreme thirst
• Dizziness or lightheadedness that doesn’t improve with hydration
• Rapid or weak pulse
• Confusion or irritability
• Fainting

Are there specific signs of dehydration in children that parents should watch for? Yes, in addition to the above symptoms, parents should be alert to a lack of tears when crying, dry mouth and tongue, no wet diapers for 3 hours or more, sunken eyes or cheeks, and listlessness or irritability in children.

Special Considerations for Different Age Groups

Dehydration can affect people of all ages, but certain groups are more vulnerable and may require special attention:

Infants and Young Children

Infants and young children are particularly susceptible to dehydration due to their smaller body weights and higher turnover of water and electrolytes. They may not be able to communicate their thirst effectively, making it crucial for caregivers to be vigilant. Offer fluids frequently, especially during hot weather or illness.

Elderly Individuals

Older adults are at increased risk of dehydration due to several factors:

• Reduced sense of thirst
• Decreased kidney function
• Medications that may increase fluid loss
• Mobility issues that may limit access to fluids

Caregivers should encourage regular fluid intake and monitor for signs of dehydration in elderly individuals.

Athletes and Active Individuals

Those who engage in intense physical activity, especially in hot environments, are at higher risk of dehydration due to increased fluid loss through sweating. Proper hydration before, during, and after exercise is crucial. Sports drinks or natural electrolyte-rich beverages can be beneficial for replenishing both fluids and electrolytes lost during prolonged or intense activity.

Long-Term Health Impacts of Chronic Dehydration

While acute dehydration can have immediate and severe effects, chronic mild dehydration can also lead to various health issues over time. Some potential long-term consequences of not maintaining proper hydration include:

• Kidney problems, including increased risk of kidney stones
• Digestive issues such as constipation
• Decreased cognitive function and mood disturbances
• Increased risk of urinary tract infections
• Impaired physical performance and endurance
• Dry and prematurely aged skin
• Increased risk of heat-related illnesses

Can chronic dehydration contribute to more serious health conditions? Yes, research suggests that chronic dehydration may be linked to an increased risk of certain chronic diseases, including hypertension, coronary heart disease, and stroke. Maintaining proper hydration is an important aspect of overall health and disease prevention.

Creating a Personalized Hydration Plan

Developing a personalized hydration plan can help ensure you’re consistently meeting your body’s fluid needs. Consider the following factors when creating your plan:

1. Body weight and composition
2. Activity level and type of exercise
3. Climate and environment
4. Diet and overall health status
5. Any medications you’re taking

A general guideline is to drink half an ounce to an ounce of water per pound of body weight daily, but this may need to be adjusted based on individual factors. Consulting with a healthcare professional or registered dietitian can help you develop a hydration plan tailored to your specific needs.

Innovative Approaches to Staying Hydrated

In addition to traditional methods of maintaining hydration, there are several innovative approaches that can make staying hydrated easier and more enjoyable:

• Smart water bottles: These high-tech bottles track water intake and remind you to drink throughout the day
• Hydration apps: Smartphone applications that help you monitor and log your fluid intake
• Fruit-infused water: Adding fresh fruits or herbs to water can enhance flavor and encourage increased consumption
• Hydrating foods: Incorporating water-rich foods like cucumbers, watermelon, and zucchini into your diet
• Electrolyte tablets: Convenient, portable tablets that can be added to water to boost electrolyte intake

Do these innovative approaches significantly improve hydration status? While these methods can certainly make staying hydrated more engaging and convenient, the most important factor remains consistently consuming adequate fluids throughout the day, regardless of the specific method used.

The Role of Hydration in Overall Wellness

Proper hydration is not just about avoiding dehydration; it plays a crucial role in overall wellness and bodily functions. Adequate hydration contributes to:

• Optimal cognitive function and mental clarity
• Efficient nutrient transport and absorption
• Proper joint lubrication and reduced risk of joint pain
• Healthy skin appearance and elasticity
• Efficient digestion and prevention of constipation
• Regulation of body temperature
• Support for the immune system

By prioritizing hydration as part of a holistic approach to health, individuals can experience improved energy levels, better physical performance, and enhanced overall well-being.

Environmental Factors Affecting Hydration

Various environmental factors can significantly impact hydration status and increase the risk of dehydration. Understanding these factors can help individuals take appropriate precautions:

Altitude

Higher altitudes can accelerate fluid loss due to increased respiratory rate and decreased humidity. Individuals traveling to or exercising at high altitudes should increase their fluid intake to compensate for these effects.

Humidity

High humidity can impair the body’s ability to cool itself through sweating, potentially leading to increased fluid loss and risk of heat-related illnesses. In humid environments, it’s crucial to drink more water and seek cooler areas when possible.

Air Travel

The low humidity environment in airplane cabins can lead to increased fluid loss. Travelers should make a conscious effort to drink water before, during, and after flights to maintain proper hydration.

Occupational Hazards

Certain occupations, such as firefighting, construction, or agricultural work, may expose individuals to hot environments or require protective gear that increases sweating. Workers in these fields should be particularly vigilant about their hydration status and have access to adequate fluids throughout their shifts.

How can individuals adapt their hydration strategies to different environments? It’s important to be aware of the specific environmental challenges and adjust fluid intake accordingly. This may involve drinking more water, using electrolyte supplements, or seeking shade and cooler areas when possible.

The Future of Hydration Research and Technologies

As our understanding of hydration and its impacts on health continues to evolve, new research and technologies are emerging to help individuals maintain optimal hydration. Some exciting developments in this field include:

• Wearable hydration monitors: Devices that can measure hydration status through skin conductivity or other biomarkers
• Personalized hydration recommendations: AI-powered systems that consider individual factors to provide tailored hydration advice
• Advanced oral rehydration solutions: Formulations that more effectively replenish fluids and electrolytes based on the latest scientific understanding
• Hydrogel technology: Materials that can store and release water in a controlled manner, potentially revolutionizing hydration for athletes and in medical settings
• Nanotechnology in water purification: Advancements that could make clean, safe drinking water more accessible globally

What potential impact could these technologies have on public health? As these innovations become more widely available and accessible, they could significantly improve hydration awareness and management, potentially reducing the incidence of dehydration-related health issues on a population level.

In conclusion, maintaining proper hydration is a critical aspect of overall health and well-being. By understanding the causes and symptoms of dehydration, implementing effective prevention strategies, and utilizing both traditional and innovative approaches to staying hydrated, individuals can significantly reduce their risk of dehydration and its associated health complications. As research in this field continues to advance, we can look forward to even more effective ways to manage and optimize our hydration status, contributing to better health outcomes across all age groups and populations.

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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Society

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.