Dehydration – Symptoms & causes

Overview

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated.

Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.

The most common cause of dehydration in young children is severe diarrhea and vomiting. Older adults naturally have a lower volume of water in their bodies, and may have conditions or take medications that increase the risk of dehydration.

This means that even minor illnesses, such as infections affecting the lungs or bladder, can result in dehydration in older adults.

Dehydration also can occur in any age group if you don’t drink enough water during hot weather — especially if you are exercising vigorously.

You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment.

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Symptoms

Thirst isn’t always a reliable early indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated. That’s why it’s important to increase water intake during hot weather or when you’re ill.

The signs and symptoms of dehydration also may differ by age.

Infant or young child

• Dry mouth and tongue
• No tears when crying
• No wet diapers for three hours
• Sunken eyes, cheeks
• Sunken soft spot on top of skull
• Listlessness or irritability

Adult

• Extreme thirst
• Less frequent urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

When to see a doctor

Call your family doctor if you or a loved one:

• Has had diarrhea for 24 hours or more
• Is irritable or disoriented and much sleepier or less active than usual
• Can’t keep down fluids
• Has bloody or black stool

Causes

Sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping.

Other dehydration causes include:

• Diarrhea, vomiting. Severe, acute diarrhea — that is, diarrhea that comes on suddenly and violently — can cause a tremendous loss of water and electrolytes in a short amount of time. If you have vomiting along with diarrhea, you lose even more fluids and minerals.
• Fever. In general, the higher your fever, the more dehydrated you may become. The problem worsens if you have a fever in addition to diarrhea and vomiting.
• Excessive sweating. You lose water when you sweat. If you do vigorous activity and don’t replace fluids as you go along, you can become dehydrated. Hot, humid weather increases the amount you sweat and the amount of fluid you lose.
• Increased urination. This may be due to undiagnosed or uncontrolled diabetes. Certain medications, such as diuretics and some blood pressure medications, also can lead to dehydration, generally because they cause you to urinate more.

Risk factors

Anyone can become dehydrated, but certain people are at greater risk:

• Infants and children. The most likely group to experience severe diarrhea and vomiting, infants and children are especially vulnerable to dehydration. Having a higher surface area to volume area, they also lose a higher proportion of their fluids from a high fever or burns. Young children often can’t tell you that they’re thirsty, nor can they get a drink for themselves.
• Older adults. As you age, your body’s fluid reserve becomes smaller, your ability to conserve water is reduced and your thirst sense becomes less acute. These problems are compounded by chronic illnesses such as diabetes and dementia, and by the use of certain medications. Older adults also may have mobility problems that limit their ability to obtain water for themselves.
• People with chronic illnesses. Having uncontrolled or untreated diabetes puts you at high risk of dehydration. Kidney disease also increases your risk, as do medications that increase urination. Even having a cold or sore throat makes you more susceptible to dehydration because you’re less likely to feel like eating or drinking when you’re sick.
• People who work or exercise outside. When it’s hot and humid, your risk of dehydration and heat illness increases. That’s because when the air is humid, sweat can’t evaporate and cool you as quickly as it normally does, and this can lead to an increased body temperature and the need for more fluids.

Complications

Dehydration can lead to serious complications, including:

• Heat injury. If you don’t drink enough fluids when you’re exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
• Urinary and kidney problems. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones and even kidney failure.
• Seizures. Electrolytes — such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, the normal electrical messages can become mixed up, which can lead to involuntary muscle contractions and sometimes to a loss of consciousness.
• Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body.

Prevention

To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Letting thirst be your guide is an adequate daily guideline for most healthy people.

People may need to take in more fluids if they are experiencing conditions such as:

• Vomiting or diarrhea. If your child is vomiting or has diarrhea, start giving extra water or an oral rehydration solution at the first signs of illness. Don’t wait until dehydration occurs.
• Strenuous exercise. In general, it’s best to start hydrating the day before strenuous exercise. Producing lots of clear, dilute urine is a good indication that you’re well-hydrated. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you’re finished.
• Hot or cold weather. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather to combat moisture loss from dry air, particularly at higher altitudes
• Illness. Older adults most commonly become dehydrated during minor illnesses — such as influenza, bronchitis or bladder infections. Make sure to drink extra fluids when you’re not feeling well.

Dehydration – Symptoms & causes

Overview

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated.

Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.

The most common cause of dehydration in young children is severe diarrhea and vomiting. Older adults naturally have a lower volume of water in their bodies, and may have conditions or take medications that increase the risk of dehydration.

This means that even minor illnesses, such as infections affecting the lungs or bladder, can result in dehydration in older adults.

Dehydration also can occur in any age group if you don’t drink enough water during hot weather — especially if you are exercising vigorously.

You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment.

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Symptoms

Thirst isn’t always a reliable early indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated. That’s why it’s important to increase water intake during hot weather or when you’re ill.

The signs and symptoms of dehydration also may differ by age.

Infant or young child

• Dry mouth and tongue
• No tears when crying
• No wet diapers for three hours
• Sunken eyes, cheeks
• Sunken soft spot on top of skull
• Listlessness or irritability

Adult

• Extreme thirst
• Less frequent urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

When to see a doctor

Call your family doctor if you or a loved one:

• Has had diarrhea for 24 hours or more
• Is irritable or disoriented and much sleepier or less active than usual
• Can’t keep down fluids
• Has bloody or black stool

Causes

Sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping.

Other dehydration causes include:

• Diarrhea, vomiting. Severe, acute diarrhea — that is, diarrhea that comes on suddenly and violently — can cause a tremendous loss of water and electrolytes in a short amount of time. If you have vomiting along with diarrhea, you lose even more fluids and minerals.
• Fever. In general, the higher your fever, the more dehydrated you may become. The problem worsens if you have a fever in addition to diarrhea and vomiting.
• Excessive sweating. You lose water when you sweat. If you do vigorous activity and don’t replace fluids as you go along, you can become dehydrated. Hot, humid weather increases the amount you sweat and the amount of fluid you lose.
• Increased urination. This may be due to undiagnosed or uncontrolled diabetes. Certain medications, such as diuretics and some blood pressure medications, also can lead to dehydration, generally because they cause you to urinate more.

Risk factors

Anyone can become dehydrated, but certain people are at greater risk:

• Infants and children. The most likely group to experience severe diarrhea and vomiting, infants and children are especially vulnerable to dehydration. Having a higher surface area to volume area, they also lose a higher proportion of their fluids from a high fever or burns. Young children often can’t tell you that they’re thirsty, nor can they get a drink for themselves.
• Older adults. As you age, your body’s fluid reserve becomes smaller, your ability to conserve water is reduced and your thirst sense becomes less acute. These problems are compounded by chronic illnesses such as diabetes and dementia, and by the use of certain medications. Older adults also may have mobility problems that limit their ability to obtain water for themselves.
• People with chronic illnesses. Having uncontrolled or untreated diabetes puts you at high risk of dehydration. Kidney disease also increases your risk, as do medications that increase urination. Even having a cold or sore throat makes you more susceptible to dehydration because you’re less likely to feel like eating or drinking when you’re sick.
• People who work or exercise outside. When it’s hot and humid, your risk of dehydration and heat illness increases. That’s because when the air is humid, sweat can’t evaporate and cool you as quickly as it normally does, and this can lead to an increased body temperature and the need for more fluids.

Complications

Dehydration can lead to serious complications, including:

• Heat injury. If you don’t drink enough fluids when you’re exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
• Urinary and kidney problems. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones and even kidney failure.
• Seizures. Electrolytes — such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, the normal electrical messages can become mixed up, which can lead to involuntary muscle contractions and sometimes to a loss of consciousness.
• Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body.

Prevention

To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Letting thirst be your guide is an adequate daily guideline for most healthy people.

People may need to take in more fluids if they are experiencing conditions such as:

• Vomiting or diarrhea. If your child is vomiting or has diarrhea, start giving extra water or an oral rehydration solution at the first signs of illness. Don’t wait until dehydration occurs.
• Strenuous exercise. In general, it’s best to start hydrating the day before strenuous exercise. Producing lots of clear, dilute urine is a good indication that you’re well-hydrated. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you’re finished.
• Hot or cold weather. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather to combat moisture loss from dry air, particularly at higher altitudes
• Illness. Older adults most commonly become dehydrated during minor illnesses — such as influenza, bronchitis or bladder infections. Make sure to drink extra fluids when you’re not feeling well.

symptoms, causes, complications, treatments

1. How dehydration occurs
2. Causes of dehydration
3. Additional factors
4. What happens when you get dehydrated
5. Dewatering types
6. Symptoms
7. Diagnostics
8. Dehydration treatment
9. Prophylaxis
10. Making a rehydrating solution at home

Image by Freepik

Dehydration is a state of increased loss of moisture from the body. Otherwise, this condition is called dehydration or exsicosis. It is characterized by thirst, dry skin, decreased urine output. As the moisture deficit increases, the patient’s blood pressure decreases, the skin becomes pale, there are disturbances in consciousness, pathological changes in the blood composition – an increase in hematocrit. This is the name for an increase in the volume of red blood cells relative to the volume of the liquid part of the blood.

Dehydration is a dangerous condition in which the body needs an urgent restoration of water and electrolyte balance.

How dehydration occurs

Dehydration occurs when the liquid drops to 40–50 ml/kg. In this case, body weight decreases by 4-5% due to the loss of water. In the body, it is found in the blood, cells of organs and tissues, and intercellular space. If water loss as a result of exsicosis reaches 20-25%, tissue ischemia begins – a violation of the blood supply to organs and tissues due to an increase in hematocrit.

Causes of dehydration

Exicosis most often occurs against the background of various diseases and pathological conditions. Among them:

• intestinal infections that cause vomiting and upset stools;

• burns of the second or more degree, in which there is an extensive release of exudate;

• diseases that are accompanied by fever and increased sweating;

• insufficient fluid intake with food;

• diseases accompanied by shortness of breath, in which the body loses moisture due to the release of water vapor.

The most common cause of dehydration is intestinal infections. Up to 48% of all clinical cases of exsicosis are associated with such diseases. They pose the greatest danger to young children. Frequent vomiting and loose stools lead to rapid loss of moisture, which causes dehydration. In countries with a low standard of living and a high incidence of intestinal infections, excoses are one of the main causes of death of young children under the age of 5–6 years.

With extensive burns, a large amount of exudate is released. If the patient does not receive fluid replacement therapy, a fluid deficiency develops.

Increased sweating at elevated body temperature requires control of the drinking regimen. This is especially important if the patient is in a warm room.

Insufficient fluid intake with meals can lead to dehydration if a person voluntarily or deliberately restricts drinking. About one and a half liters of water the body loses per day with sweat, defecation and urination. If the fluid intake is below normal, exsicosis develops.

Dehydration associated with shortness of breath occurs in patients with respiratory and cardiac pathologies. This phenomenon in healthy people is observed when traveling to high mountainous areas due to changes in the composition of the air.

Additional factors

Even healthy people who live in hot regions, do intensive sports or physical labor in hot weather, and stay in the mountains face a moisture deficiency in the body. To avoid dehydration, it is necessary to consume enough water, fresh vegetables and fruits.

Patients taking diuretics and people on mechanical ventilation are also at risk. To prevent exsicosis, patients on mechanical ventilation are injected with saline solutions and moisten the respiratory mixture that enters the body.

What happens when you get dehydrated

When the body loses a lot of moisture, blood viscosity changes first of all. It increases against the background of a decrease in plasma volume. This negatively affects the blood supply to organs and tissues, including the brain. Dehydration leads to an electrolyte imbalance, a decrease in the amount of mineral salts. A decrease in the concentration of potassium, calcium and sodium ions leads to a disruption in the work of the heart.

A patient with severe dehydration has acidosis, which is characterized by an acid-base imbalance. The pH formula shifts to the acid side. This leads to repeated vomiting, after which the person develops metabolic alkalosis. It is manifested by various disorders in the work of the respiratory and cardiovascular systems.

Dewatering types

The classification of exicoses includes their division into several groups depending on the severity of the course, the cause of the development of the pathology, the presence or absence of complications.

The severity of dehydration is mild, moderate and severe. It can be caused by external and internal causes, pass with complications and without them.

When choosing therapy, experts pay attention to the ratio of the loss of mineral salts and water. On this basis, three forms of dehydration are distinguished:

• hypoosmolar. It is characterized by a rapid loss of salts with a slow development of water deficiency. This leads to the rapid onset of negative symptoms from the central nervous system. The patient’s blood circulation is disturbed, signs of a neurological disorder appear;

• hyperosmolar. Fluid loss occurs faster than electrolyte loss. Due to this, their concentration increases. With this kind of dehydration, pronounced symptoms appear only with a significant deficit of moisture;

• isosmolar. The loss of water and salts is about the same. The patient has a decrease in the amount of urine excreted, may decrease blood pressure (BP) and central venous pressure.

Symptoms

Each degree of dehydration is characterized by special signs:

• mild degree. The patient is thirsty, the pulse remains normal, may become more frequent. Skin and mucous membranes are unchanged. On the part of the nervous system, there may be signs of anxiety and anxiety;

• average degree. Externally, the pathology is manifested by dry skin and mucous membranes, a decrease in diuresis. The eyes become sunken, the patient’s pulse quickens, the pressure is increased or decreased by about 20% of the usual values. From the side of the central nervous system, both anxiety and lethargy can be observed;

• severe degree. Pronounced fluid deficiency causes neurological disorders. The patient is very lethargic and practically does not react to anything. Breathing becomes difficult, blood pressure is greatly reduced, tachycardia is characteristic. The skin looks pale and has a bluish tint, it is cold to the touch.

Moderate to severe dehydration increases the risk of complications. First of all, they are associated with the formation of blood clots due to the high viscosity of the blood. When a thrombus clogs the vessels of vital organs, the patient may die or receive irreversible negative changes. Some people who survive severe dehydration develop chronic headaches, weakness, and reduced muscle mobility. Children have cognitive impairment.

Diagnostics

At the first signs of dehydration, it is necessary to contact a medical institution to a general practitioner, a general practitioner, a pediatrician. If dehydration is severe, an ambulance must be called to hospitalize the patient in a medical facility.

For the diagnosis of exicosis, the following are used:

• visual examination and questioning of the patient for the presence of vomiting, diarrhea;

• measurement of arterial and central venous pressure;

• blood test for electrolytes and hematocrit.

A decrease in central venous pressure and an increase in hematocrit above the age norm indicate fluid deficiency.

Treatment for dehydration

With mild dehydration, the patient is treated at home. With moderate and severe fluid deficiency, which are accompanied by changes in the central nervous system, circulatory disorders, hospitalization and intensive treatment are necessary.

The main ways to eliminate exsicosis are:

• the use of rehydrating solutions or large amounts of liquid with the addition of salt to restore water and electrolyte balance;

• intravenous infusion of glucose and saline solutions. It is used in conditions that are accompanied by severe vomiting. Fluid therapy will make up for the lack of fluid if the patient cannot drink it by mouth due to frequent vomiting.

Severe dehydration may require intensive care with a ventilator. With signs of tissue ischemia, neuroprotectors, potassium preparations, drugs to maintain the work of the heart are prescribed.

Treatment is continued until normalization of blood circulation and diuresis. To achieve stable results, it is important to identify the exact cause of the pathological condition and eliminate it.

As a rule, with a slight dehydration, it is possible to completely normalize the patient’s condition within 1-2 days. In moderate and severe dehydration, the prognosis depends on the severity. In some cases, the risk of developing serious violations of body functions, up to irreversible processes, increases.

Prevention

To avoid dehydration, you need to know what factors provoke it, and take appropriate safety measures. This is, first of all, adequate intake of water and fluids. Its volume is from 1.5 liters per day and increases with intense physical exertion, in hot weather.

If the patient has diarrhea or vomiting, rehydration solutions should be used to prevent dehydration. You can buy them at a pharmacy or make your own at home. Pharmacy rehydrating solutions contain potassium chloride, sodium chloride and other mineral salts.

The funds are available in the form of a powder that dissolves in water and is taken orally to prevent water and electrolyte disorders. Powders contain flavoring additives, due to which the use of the drug does not cause discomfort in adults and children.

In addition to powders, rehydrating agents are available as infusion solutions.

Making a rehydrating solution at home

If it is not possible to buy a pharmacy product, it can be seen as a home analogue. To prepare the drink, you need a tablespoon of salt, a teaspoon of soda and two tablespoons of sugar. This mixture must be dissolved in one liter of warm boiled water. The solution can be taken by adults and children. It is drunk in small sips every 10-20 minutes. The mixture can be stored for a day. If signs of dehydration persist the next day, a new portion of the solution should be prepared.

This recipe is recommended and approved by WHO experts. The main advantage of home rehydration is the availability of ingredients that can be found in the home of every family.

Six Symptoms of Dehydration and How to Avoid It｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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Optimal water balance of the body is very important for health. After all, the adult human body is about 60% water, the lungs are 843%, and the brain and heart are about 73%.

This means that a person needs a lot of water to regulate body temperature, protect joints, moisturize the tissues of the eyes, nose and mouth, and also for proper metabolism.

A person should always drink enough fluids, but many people do not do this regularly, which can lead to long-term dehydration.

However, insufficient fluid intake is not the only way to become dehydrated. Excessive sweating, vomiting, diarrhea, and even diabetes can also lead to dehydration.

Symptoms of dehydration

Dehydration can be a dangerous reaction and if left untreated it can become life threatening. Therefore, it is very important to know the symptoms of dehydration in order to take care of your health in time.

1. Headaches

If you are dehydrated, you are more likely to suffer from headaches. If you remember that the brain is 73% water, then this symptom is quite logical. One study found that dehydration causes hypertonicity in the brain, leading to a condition called brain dehydration.

This means that brain structures, blood vessels, and areas of the brain that feel pain become tighter due to water loss, which increases pressure on these areas, causing headaches.

Interestingly, the same study also found that dehydrated people have increased pain perception, meaning you are more likely to experience pain when you are dehydrated than when you are adequately hydrated.

2. Fatigue

Dehydration is also associated with fatigue. One experiment showed that female athletes who did not drink water during a simulated hockey game felt more fatigued than those who maintained proper levels of hydration.

In addition, it turned out that these athletes had problems maintaining a low body temperature, which meant that they quickly felt that they were getting hot.

This change in the body’s thermoregulation due to dehydration can lead to an increased feeling of fatigue.

3. Confusion

Confusion and cognitive decline may be symptoms of dehydration and may be severe in older people.

According to one meta-analysis, dehydration that results in a loss of 2% or more of body weight causes a range of cognitive impairments.

These symptoms of dehydration include slow reaction times, poor motor skills, decreased accuracy of short-term memory, and reduced ability to pay attention.

4. Skin problems

It may seem surprising to some that dehydration can cause skin problems, but the skin is one of the main organs affected by reduced fluid intake.

Research shows that dehydration is associated with problems such as dry and rough skin. These same studies also show that increased fluid intake increases skin elasticity, which is commonly associated with healthier skin.

Skin turgor, that is, the elasticity of the skin and its ability to return to its original state after pulling and squeezing, is extremely negatively affected by dehydration, especially in moderate and severe cases.

This means that when squeezing and releasing a skin area on the body, for example, on the forearm, the skin will not immediately return to its previous shape.

5. Dark urine/decreased urine output

Average urine output for a person drinking 2 liters of fluid is 800-2000 ml in 24 hours.

Any urine output below this volume may be a symptom of dehydration. Another symptom of dehydration is colorless or dark urine.

Urine should be light or pale yellow in color, and in a dehydrated person, the urine is darker and sometimes brown.

Dark urine means the body is conserving water and the urine contains more waste.

6. Dry mouth and extreme thirst

Dry mouth and excessive thirst may be symptoms of dehydration. Sufficient fluid intake helps maintain the integrity of the surface of mucous membranes, such as the inside of the nose and eyes.

These mucous membranes are the main defense against foreign bodies and help prevent the entry of pathogens.

Dehydration causes the mucous membranes to dry out, resulting in a dry mouth.

Strong thirst is one of the main signs that the brain is signaling the body to replenish lost fluids. Feeling hungry can also be a sign of dehydration.

How to prevent and manage dehydration

Knowing the symptoms of dehydration can help prevent it. So what can be done to optimally rehydrate the body?

Rehydration is the replenishment of fluid lost by the body. This can be done in a variety of ways: intravenous fluids, oral rehydration, or simply drinking water or beverages.

Of course, regular fluid intake is the best way to rehydrate, but rehydration can be optimized by using reusable water bottles, taking electrolytes and BCAAs, and collagen peptides. In addition, it will be beneficial to consume more fresh fruits and vegetables and avoid excessive sun exposure.

1. Refillable water bottles

Regular fluid intake can be difficult for some due to forgetfulness, lack of time or easy access to drinking water.

This is where the refillable water bottle comes in handy. Remembering to drink is much easier if you have a convenient and stylish reusable water bottle on your desktop. And you don’t have to walk down the hallway to the water cooler.

Portable refillable water bottle can serve as a reminder to drink healthy drinks regularly to help prevent dehydration. In addition, using such a bottle instead of a disposable one will not harm the environment.

2. Electrolytes

Sometimes just drinking plain water is not enough to maintain proper hydration, especially if you lose a lot of water through sweating.

Excessive sweating causes a loss of electrolytes. Electrolytes are essential minerals such as sodium, calcium and potassium that are essential for the proper functioning of the body.

These minerals help balance the amount of water in the body, move nutrients into and out of cells, balance the body’s acid-base balance, and keep the heart, brain, muscles and nerves working properly.

When rehydrating after a lot of sweating, adding electrolytes to the water can help correct any electrolyte imbalance and deal with dehydration faster than plain water.

3. Branched Chain Amino Acids

Another great rehydration option is branched chain amino acids (BCAAs). BCAAs are essential amino acids or protein building blocks (valine, leucine and isoleucine) that help increase muscle growth, reduce muscle soreness and fatigue.

Studies show that BCAAs are better at combating dehydration than flavored water and sports drinks that contain carbohydrates. According to one study, athletes who drank an amino acid electrolyte drink containing BCAAs experienced higher levels of cellular rehydration than athletes who simply drank flavored water or carbohydrate-based sports drinks.

4. Eat more fresh fruits and vegetables with a high water content

Fluid intake may be the best way to prevent dehydration, but eating plenty of fresh fruits and vegetables with a high water content can also help improve hydration.

Research shows that consumption of fresh fruits and vegetables such as watermelon, cucumber, melon and celery can improve hydration.

5. Avoiding excessive sun exposure

Avoiding sun exposure is not necessarily a way to rehydrate, but it can help prevent dehydration and heat stroke.

Heat stroke is a condition in which the body temperature rises rapidly, the ability to sweat is impaired, and then the body cannot cool down.

Avoiding excessive sun exposure can also prevent dull skin, sunken eyes and a tendency to develop wrinkles.

In one study in mice, oral supplementation of collagen peptides was found to help repair skin after exposure to harmful UVB, UVB, and solar radiation.

In addition, continued use of sunscreen can help prevent dehydration and more severe skin damage.

Dehydration can be life threatening if not treated. Some of the symptoms of dehydration are headaches, fatigue, confusion, skin problems, dark urine, and dry mouth. Fortunately, there are many ways to rehydrate, including using reusable water bottles, taking electrolytes and BCAAs, and eating more water-rich fruits and vegetables. In addition, it will be beneficial to take collagen peptides and avoid excessive exposure to sunlight.

Sources:

1. The Water in You: Water and the Human Body | U.S. Geological Survey. usgs.gov. https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body. Published 2022. Accessed March 29, 2022.
2. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body. Published 2022. Accessed March 29, 2022.
3. Dehydration – Hormonal and Metabolic Disorders – MSD Manual Consumer Version. MSD Manual Consumer Version. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/dehydration. Published 2022. Accessed March 29, 2022
4. Arca KN, Halker Singh RB. Dehydration and Headache. Curr Pain Headache Rep. 2021;25(8):56. Published 2021 Jul 15. doi:10.1007/s11916-021-00966-z
5. Driscoll RL, McCarthy DG, Palmer MS, Spriet LL. Mild dehydration impaired intermittent sprint performance and thermoregulation in females. Appl Physiol Nutr Metab. 2020;45(9):987-995. doi:10.1139/apnm-2019-0864
6. Wittbrodt M, Millard-Stafford M. Dehydration Impairs Cognitive Performance: A Meta-analysis. Medicine & Science in Sports & Exercise. 2018;50(11):2360-2368. doi:10.