Dehydration occurs when the water level in the body decreases below the required level for normal functioning.
It can be caused by intense physical activities, exposure to hot temperatures for a long time, prolonged and intense diarrhea or vomiting or not replenishing water after a workout. When the body loses more fluids than it takes in, dehydration occurs.
It is dangerous and can lead to a wide range of health issues, including heatstroke, urinary tract infections, pneumonia, kidney stones, seizures, low blood volume shock, and even death in severe cases.
Identifying Dehydration Symptoms
Before discussing the ways to deal with dehydration, it is crucial to understand the symptoms to identify dehydration in the body. The symptoms include;.
- Frequent thirst
- Dry mouth, tongue and lips
- Reduced urination frequency
- Dark yellow urine
- Weakness and fatigue
- Dizziness or lightheadedness
- Muscle cramps and headaches
Dealing with Dehydration – The Best Ways
Dehydration can be prevented or treated by following some basic and easy measures. Here are the best ways to deal with dehydration;.
1. Stay Hydrated
Drinking enough water is the key to preventing dehydration. The National Academies of Sciences, Engineering, and Medicine recommend that men need about 3.7 liters of water per day, while women need about 2.7 liters of water per day.
Athletes or people who work in hot temperatures need more water.
2. Drink Electrolyte-Enhanced Fluids
Electrolytes are minerals (sodium, potassium, chloride, and bicarbonate) necessary for the proper functioning of the human body.
Electrolyte-enhanced fluids like sports drinks, coconut water, and lemon water can help replace lost electrolytes and fluids quickly.
3. Eat Water-Rich Foods
Foods with a high water content like watermelon, cucumber, celery, tomatoes, and oranges can help increase water intake and rehydrate the body quickly. Avoid high sugar content foods and drinks that can exacerbate dehydration symptoms.
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4. Take Breaks from the Sun
Exposure to the sun can lead to dehydration. Avoid activities in the sun when you can, and if you must spend time outside, wear a hat or an umbrella to shield you from the sun and take breaks in cool, shady places.
5. Take Frequent Breaks during Physical Activities
Whenever engaging in strenuous physical activity, avoid pushing yourself too hard. Take frequent breaks, and drink water during this time to avoid dehydration.
6. Cut Down on Caffeine and Alcohol
Caffeine and alcohol are diuretics, meaning they can increase urination frequency, potentially leading to dehydration. Cutting down on caffeine and alcohol can help prevent dehydration.
7. Consider Intravenous Therapy
Intravenous therapy is a medical treatment for severe dehydration where fluids and electrolytes are delivered directly to the bloodstream through an IV. It is an effective way to treat dehydration and can be administered by medical professionals.
8. Monitor Medications
Some medications tend to sap the body of fluids. If you are taking these medications and feel dehydrated, consult your doctor, who may adjust your dose or suggest other alternatives.
9. Recognize That Dehydration is a Medical Emergency
If you or someone you know is experiencing severe dehydration symptoms, seek emergency medical attention at once. This is a serious medical emergency and requires an immediate response.
10. Know Your Risk Factors
Some groups of people are more susceptible to dehydration than others.
They include people with certain medical conditions like diabetes, sickle cell anemia, cystic fibrosis, and heart disease, infants and young children, elderly people, and people who work or engage in intense physical activities in hot and dry areas. Knowing your risk factors can help you take measures to prevent dehydration.
Final Thoughts
Dehydration is a dangerous condition that can lead to many health issues that can have a negative impact on quality of life.
It is important to stay hydrated, watch out for the signs of dehydration, and take action when necessary to prevent its onset or treat it. Following these steps can help you avoid the negative effects of dehydration and help you lead a healthy life.
