A Complete Guide to Combating Dehydration

Dehydration is a very self-explanatory concept – our body loses water regularly in the form of sweat, breathing, urine, or via emesis (vomiting, though rarely), and if the fluid lost is not adequately replaced, then we may suffer from problems caused due to dehydration. A well-known statistic is that we are made up of almost 70% water alone. So it definitely makes sense that any major loss can even be fatal if too severe. The problem of dehydration is more acutely felt in the summer because of the impossible heat. 

Causes of Dehydration

Some of the most common reasons we can think that cause dehydration in adults include the following

1. Diarrhea or excessive vomiting
2. More physical activity = more sweat = loss of important electrolytes from the body
3. Medication- diuretics can cause excessive loss of water from the body
4. The wrong diet can cause a lot of issues- drinking coffee, acidic juices or alcohol

Symptoms of Dehydration in Adults

1. Feeling very thirsty or having a parched throat
2. Loss of energy or feeling weak
3. You may suffer from dizziness
4. Pounding migraines are a bane 
5. Dry skin in the summer is a big no-no. 
6. A lower urine output and dark yellow urine 

Signs of Dehydration in Children

The signs are all very similar, and in very children, may have fewer nappy changes. Older children may not go to pee as often as before. They can feel extremely thirsty if they are more severely dehydrated, coupled with feeling very lethargic, drowsy, or even confused. Their heart rate may be higher than usual. Remember to rush to the doctor if your baby is less than 6 months of age. An Oral Rehydration Solution (ORS) or water may be given as needed, for the first 12 hours. Remember- babies and young kids are very often susceptible to dehydration. Parents need to stay extra vigilant in the heat.

How to Treat Dehydration at Home?

Simple! Drink plenty of water- 3-4L per day. More if you are a very active person. Some important pointers to consider-

1. Eat watery vegetables like gourds and fruits
2. Avoid caffeine, sugary juices or drinks, and alcohol
3. Wear breezy clothing made of fabrics like cotton or linen which will keep you cool in the heat
4. Rest in a shaded area and take breaks whenever necessary. Do not overexert yourself
5. Use a good sunscreen to protect yourself
6. Make sure to take a bottle of water wherever you go. Also, an umbrella if you decide to venture out between the hours of 10am and 4pm. 

Best Hydration Practices for Athletes  

Athletes need to be at their peak always and hence hydrating in the right way is an absolute necessity. This is because even mild dehydration can cause a major loss in performance. Adult women require about 11 cups of water while men need 15. Hot tips include:

1. Almost 500ml of water before exercise. 
2. About 250-300ml after a work-out

Dehydration in athletes can mean loss of coordination, poor performance, and cramps. The best ways you can stay hydrated include- sticking to a detailed daily hydration plan, setting an alarm every 20 minutes, and eating the right kinds of foods. Older athletes need to be especially careful of dehydration and heat-related illness. If you are someone who goes for training twice a day, then be extra cautious as it is physically taxing. 

Copy Link