Severe dehydration can be life-threatening. Babies and children who have diarrhea or vomiting, as well as elderly people who cannot sense when they’re thirsty, are especially at risk.
Oral rehydration sachets may also help, depending on your illness. You could try water, juice and foods containing large amounts of water such as cantaloupe, berries or leafy greens as a source of hydration.
1. Drink Water
Dehydration can be prevented easily through regular water intake, particularly if you’re sweating heavily during exercise or sweating heavily when sweating heavily from exercise, eating plenty of fruits and vegetables and drinking enough fluids in general. But sometimes it can be hard to remember to drink enough, particularly when ill. When fever, diarrhea or vomiting cause significant fluid and mineral losses — thus necessitating more fluid consumption — severe dehydration requires immediate medical treatment.
Water makes up over two-thirds of our bodies, so drinking enough is absolutely essential to keeping healthy. Water provides vital benefits such as lubricating joints and eyes, helping digestion of food and flushing waste and toxins out of our systems, maintaining electrolyte balance within cells and maintaining overall balance in cells. If dehydration sets in, blood glucose and sodium concentrations increase rapidly as water is lost faster than it can be replaced – leaving cells vulnerable to harm from sugar and sodium accumulations in blood streams.
Thirst isn’t always an accurate indicator of when to drink; by the time we feel thirsty it’s often too late! A more reliable indicator is urine color: light yellow or clear urine indicates good hydration levels while darker colored urine indicates increased fluid intake is needed.
Other beverages can help hydrate your body besides water, such as electrolyte sports drinks, low-fat milk and natural fruit juices. Beverages containing caffeine or sugar should only be consumed occasionally as these can prevent your body from receiving its necessary hydration needs.
Elderly people and those suffering from cognitive diseases such as Alzheimer’s or Parkinson’s are at an increased risk for dehydration because they often struggle to recognize when they’re thirsty. Make sure they have easy access to water, providing liquids regularly. Consider investing in a refillable water bottle that’s handy both at home, work and while traveling – and experiment with healthy add-ins such as cucumber slices, lemon wedges or fresh mint to give plain water some added flavor!
2. Drink Herbal Tea
If drinking water doesn’t appeal to you, other beverages can still help meet your fluid goals. Milk, iced tea and coffee, sodas and juices all count towards meeting daily water intake when taken in moderation; just remember to dilute juices and sodas with water first to limit their sugar and caloric intake.
Traditional black, green, oolong, and white teas contain caffeine – a mild diuretic that may increase frequency of urination – while herbal teas typically are free of this ingredient and don’t cause dehydration when drunk in moderation.
Tea made with herbs such as chamomile, mint, hibiscus or elderflower can be an effective way to combat dehydration. Not only can these teas soothe and relax you as you drink up enough fluids; these teas may also aid the body by flushing out extra sodium and water through increased urine production – helping prevent bloating or water retention in the process.
Some herbal teas, including those made of dandelion, parsley and senna, may act as mild diuretics and lead to more frequent trips to the bathroom. Although these herbal diuretics can help with water and salt retention issues, excessive consumption could prove dehydrating.
Yerba mate, a popular South American beverage that’s becoming more mainstream worldwide, offers another non-dehydrating caffeinated option when consumed moderately. One cup contains 85 mg of caffeine – slightly more than black tea but significantly lower than typical cups of coffee.
3. Don’t Overdo It on Salt
Dehydration causes your body to shed both sodium and water, so it is vital not to consume too many salty foods during periods of dehydration. Instead, it would be wise to consult your physician about eating anything high in sodium; excessive consumption can lead to complications like an enlarged heart muscle, headaches, high blood pressure or more serious effects.
As well, it’s essential not to overindulge in sugary beverages like soda when you are dehydrated; sugar-laden drinks such as this can further dehydrate you if combined with alcohol consumption. You can lower your risk of dehydration by drinking plenty of fluids during times when your risk increases such as when exercising in hot weather or experiencing diarrhoea or vomiting.
If your child, infant, or elderly loved one has been showing symptoms of dehydration such as not waking up and seeming sleepy, take immediate steps. They may require fluid replacement through nasal drip or intravenous fluids in hospital.
Baby and young child dehydration rates tend to be much higher than adults due to their smaller bodies losing more water than usual, vomiting more, or diarrhoea which quickly depletes fluid stores from their system.
To prevent dehydration, aim to drink enough fluids throughout the day in order to make urine pale clear in color. Drink more when there is increased risk of dehydration due to exercise or hot weather sweating, diarrhoea or vomiting or taking certain medicines that make you pee more. If someone you care for is losing an excessive amount of fluids quickly due to illness or medication use, ask your pharmacist about oral rehydration sachets; these powders mixed with water can replace essential minerals, sugars and salts lost from their body by replacing essential minerals lost from their body with essential minerals, sugars and salts from replacement sachets which help replenish lost essential minerals, sugars and salts back into their system rehydratation sachets can replace lost essential minerals sugars and salts lost from their bodies back into their systems rehydratation system rehydratation for improved recovery from illness ill conditions that causes fluid loss due to illness; alternatively speak with their pharmacist about oral rehydratation sachets which you mix up and give as these can help replace essential minerals, sugars, sugars, salts lost due to illness in their bodies while aid recovery from illness by replacing essential minerals, sugars, sugars rehydrating lost through diet or medical treatments such as oral rehydrate loss via IV with essential mineralization treatments with replacement solutions by replacing essential sugars rehydrate lost via IV treatments which replace essential essential minerals lost through IV fluid therapy; alternatively these can replace lost through diarrhea treatment that cause vomiting or medical treatments such as oral re re hydration rehydrate patients lose fluid loss by giving oral rehydratation sachets that replace essential essential minerals lost via IV solutions for replacement by replacing essential sugars rehydrate replacing essential minerals, sugars lost and salts being lost through IV ingestion of IV solution replacement therapies as this supplementing essential minerals sugars which your IV.
4. Don’t Skip the Snacks
Water is essential, but you also need nutrients from food. To stay hydrated, aim to consume snacks that contain plenty of fluid such as fruits and vegetables or yogurt. If you feel that dehydration may be an issue for you, contact your physician who may suggest an oral rehydration solution (made up of water mixed with specific salts and sugars to replace lost electrolytes and fluids) – commonly used to treat diarrhea and vomiting but sometimes effective against other issues as well.
Dehydration symptoms often begin with thirst, as your body tries to replace lost fluid through sweat or urine. Loss of too much fluid can result in hypovolemic shock – a life-threatening drop in blood volume which causes kidneys to shut down, potentially leading to dangerously low blood pressure levels and further dehydration.
If you are mild to moderately dehydrated, consume ample fluids throughout the day such as water, milk, juice and tea. Avoid alcohol and soda drinks as these can further dehydrate you. Caffeinated drinks should also be limited since these may make you thirstier. To check whether you are becoming dehydrated quickly, look at your urine color – clear, pale or straw colored urine indicates adequate hydration levels.
Certain groups are particularly at risk for dehydration, such as infants and young children who experience vomiting and diarrhea due to digestive conditions, while older adults are particularly at risk due to medications, decreased mobility and less efficient kidneys.
When sweating heavily, it’s especially essential that you consume enough fluids in order to replenish what has been lost through perspiration. Failure to do so could result in dehydration causing nausea, dizziness, confusion, muscle cramps and sunburn on the skin – particularly among athletes, who tend to lose more fluid through sweat than anyone else. One way you can help athletes stay hydrated during workouts is offering them pre-mixed rehydration solutions as an aide and encouraging them to sip periodically throughout their workouts.