Water is essential for life. Nearly 60% of the human body is made up of water. water is needed basicaly in building cells & is critical for regulating body temperature, healthy digestion and electrolyte balance. When your body does not receive the fluid it needs, it can become dehydrated, which can manifest itself in various forms.
Symptoms of dehydration :
Mild symptoms - dry skin, dry mouth, dark or infrequent urination, feeling tired and dizziness.
Serious complications - of more extreme dehydration can include confusion, fainting and rapid breathing alongside an elevated heartbeat and shock.
Preventing dehydration is very important to help ensure your body is feeling and functioning at its best. Drinking water with some lifestyle changes is important to avoid dehydration.
How to prevent dehydration ?
Staying on top of hydration can help ensure your body keeps running as it should. While different strategies will work for different individuals, these tips may help to figure out what works best for you.
Keep a water bottle filled on your bedside.
Start drinking it first thing in the morning , empty stomach, as you get up to start your regular routine.
Carry water bottle with you throughout the day if you can. Make habit of drinking water every hour.
Eat smartly to maintain hydration. Whole fruits and veggies with high water content offer good hydration in addition to other nutrients. For example, add more cucumbers, bell peppers, lettuce, tomatoes, citrus, berries and melons into your regular routine, especially in summer.
Use small, drinking vessels or mugs. Smaller cups are less intimidating, and many people welcome the use of a mug over a giant water bottle.
Make a new rule that attaches a small amount of water consumption to another activity you do frequently. This may look like taking a sip of water every time you sit back down at your desk, check your phone, walk into the kitchen, etc. Find what works for you and make it a routine.
Make your water more fun by switching up the flavours. Adding in natural, no-added-sugar flavourings like fresh citrus fruits like lemon, sweet lemon, orange, herbs, berries, and even pineapple cores and mango pits, is a great way to hydrate you!
Some reasons of dehydration you might not know –
Sleep -
Whether you log 6 or 10 hours of sleep per day, both oversleeping and under sleeping can cause dehydration. A study published in the journal Sleep found that those who slept 6 hours or less per night were at greater risk of inadequate hydration than those who slept 8 hours. We lose fluids through our skin and respiratory systems all the time, even when at rest. Oversleeping simply means more hours of losing fluids without replenishment, leaving the body dehydrated.
Air conditioners & flights –
Controlled environments with much lower humidity can impact your fluid and hydration levels, leaving you dehydrated. While you may not be able to avoid AC, flying, traveling smart and trying to hydrate adequately in office & before your flight while continuing to do so during your work & trip.
Sugar intake -
excessive sugar intake can affect multiple areas of health, surprisingly including hydration. A [high-added-sugar] soda habit can lead to dehydration. It may sound counterintuitive since soda comes in a liquid form, but excessive [added] sugar intake can cause cells to flush their water into the body to help restore balance. This, in turn, can lead to frequent urination. All of this leaves the body dehydrated.
Drinking Alcohol
Drinking alcohol can lead to dehydration, especially if you do not consume it with food and other beverages. Alcohol can suppress the hormone vasopressin, which acts to hold on to water in the body. this can affect urination. This action increases the amount of urine output and, therefore, you have to go more. A great strategy to employ when planning to drink alcohol is to be well hydrated first and then alternate drinks with a glass of water.
