The summer season has started and the weather is getting hotter. An increase in air temperature always leads to sweating and dehydration. In general, if the weather is hot or you are physically active and exercise, you will lose a large volume of water from your body. Decreasing the level of water and electrolytes in the body will also make you face the symptoms of dehydration, and if you don't get rid of these symptoms quickly, you may put your life in danger!
Drinking enough water is one of the most important ways to stay hydrated. It is considered a body. But many people may not drink enough water during the day. Not getting enough water can be very dangerous and cause you to have serious diseases and problems.
Although hot weather affects everyone, but athletes, children, elderly and sick people, those who have digestive problems and those who have to do physical activity in the open air because of their jobs are more exposed to the risks of dehydration.
You should change your lifestyle to prevent dehydration problems. Pay attention to some points. In this article, we want to examine these points. In the following, we will first take a look at dehydration and its symptoms, then we will go to 5 natural solutions to treat it. So stay with us.
What is dehydration?
Dehydration occurs when It means that the level of body fluids is dangerously low. Losing 3% of your body weight can lead to dehydration.
Depending on the specific fluids you lose, there are three main types of dehydration:
1. Hypotonic or hyponatremic: lowering the level of electrolytes, usually sodium.
2. Hypertonic or hypernatremic: loss of water.
3. Isotonic or isonathermic: lowering the level of water and electrolytes.
Each of these three types of body dehydration can be mild, moderate or severe. Mild is when the body loses more or less 2% of its total fluids. Moderate includes 5% and severe refers to 10%.
What are the symptoms of dehydration?
Dehydration includes many symptoms apart from the feeling of thirst. For example, when you are dehydrated, you may experience tension in your neck or jaw, constipation, vomiting, and prolonged muscle cramps. Among the most important signs of dehydration, we can list the following: Dry mouth, drowsiness, thirst, decreased urination.
Apart from these, studies show that dehydration affects mood and some cognitive functions and reduces concentration, vision, memory, self-esteem and psychomotor skills. Digestive problems can also occur due to dehydration, especially in young children.
If dehydration increases over time, you may experience the following more serious symptoms:
What causes dehydration?
dehydration and those who are more exposed to this problem:
- Children and minors; They have a high metabolism and lose a lot of water.
- The elderly; They usually eat little food and drink water and get used to dehydration.
- Those who are sick, especially if they have vomiting and diarrhea.
- Those suffering from or recovering from various viruses.
- People who are recovering from surgery.
- Endurance athletes.
- People who live in high altitude areas.
- People who are in They live and work in hot and humid areas.
- Farmers, miners, military, construction workers, firefighters, forest or park workers, and industrial personnel.
- People who sweat a lot.
- Failure to follow appropriate and nourishing diets.
- Having digestive problems that prevent the absorption of nutrients from food.
- Those who suffer from hormonal imbalance and endocrine disorders. Endocrine such as hyperthyroidism. This problem affects their urine and dehydration.
- Consumption of certain drugs.
- People who have kidney diseases.
- Chemotherapy patients. >
- Those who recover from septicemia or asthma or are suffering from chronic obstructive pulmonary disease.
- Using some drugs that lead to increased urination.
5 natural solutions to treat dehydration
With the help of the following natural and simple solutions, you can significantly reduce the symptoms of dehydration and be less prone to serious and deadly diseases. Set up.
1. Drink enough water every day
It is clear that the best way to treat dehydration is to drink enough water. In the hot months of the year, you should drink water daily and be aware of your body's reaction to dehydration. Experts suggest drinking 8 to 10 glasses of water daily to replace lost fluids and electrolytes and prevent signs of dehydration. Of course, how much water you need per day depends on factors. It is a variety. Air temperature as well as diet, age, physical activity level and body size have a big impact on your daily water needs. With these in mind, you should drink enough water. One way to find out if you are drinking enough water or not is to urinate at least every 3 to 4 hours during the day.
Your urine should not be dark yellow either. This indicates dehydration. Of course, it doesn't have to be clear and colorless. Ideally, your urine should be pale yellow in color. In general, you can get results by consuming 8 to 10 glasses, but if you see that you need more water, just increase the amount of water you consume.
In addition to all this, remember that pregnant or lactating women They will need more fluids, about 10 to 13 glasses per day. Also, the use of some medicines increases the body's need for water. So pay attention to this issue and drink enough water.
2. Add hydrating foods to your diet
Apart from water, you should also consume enough hydrating foods. Among the best natural options for hydrating the body, we can list the following foods:
- Water or coconut milk
- Watermelon and melon >
- Capsicum pepper
- Fruits such as orange and grapefruit
Apart from these, some other sources such as bananas, grapes, papaya, lettuce, berries and berries, avocado, zucchini, tomatoes and radishes can also
Another thing to keep in mind to maintain the normal level of electrolytes is to reduce the consumption of sodium-rich foods such as packaged, frozen, processed or canned foods. Therefore, try to add water-rich and electrolyte-rich foods to your diet and avoid sodium-rich foods to prevent signs of dehydration.
3. Use healthy drinks instead of water
Although you should drink water when you are thirsty and allocate the main volume of your fluid intake to this empty water, sometimes you may not feel like drinking water and that is why Deal with dehydration.
Besides water, you can use healthy drinks that are a good substitute for water. For example, coconut water is considered one of the best drinks for rehydrating the body.
Coconut water has electrolytes and various nutrients including potassium, amino acids and other compounds that rehydrate the body and also Reason is considered an excellent option for consumption after sports sessions. Apart from coconut water, you can get help from the following drinks and remove the signs of dehydration:
- vegetable juice
- fruit smoothie
- herbal teas
- Sparkling water with fruit pieces
- Hot water with fresh lime and a little raw honey
- Hot water with fresh and soaked herbs including ginger, peppermint and Dandelion
- Coconut kefir
- Broth with bones and vegetables
At the end, remember to consume sweet drinks like Minimize soft drinks and caffeinated drinks, including coffee and tea, and do not quench your thirst with them. These drinks lead to increased urination and cause dehydration. In addition, their high sugar causes inflammation in the body.
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4. Drink enough water before and after exercise
When physical activity increases, the body Sweats and loses more water and electrolytes. In these cases, you should increase your water intake to compensate for the lost fluids.
You should drink water before exercise and get enough water during exercise and after the exercise session. Of course, be careful not to overdo it and do not harm your body. You can also drink coconut water after exercise, which is one of the best sports drinks. In addition, consuming a hydrating meal after exercise is also a good option. You can eat these foods after exercise And drink enough water for the rest of the day.
5. Prevent dehydration when sick
If you have an illness that causes fever, vomiting, or diarrhea, or digestive problems that cause these symptoms, such as inflammatory bowel disease, including Crohn's, be sure to increase your water intake.
Dehydration caused by diseases can lead to complications such as kidney stones, bladder infections, urinary tract stones or even heart failure. You can prevent the negative effects of chronic vomiting and diarrhea by consuming water and drinks containing electrolyte. In these cases, the best thing to do is to seek help from specialists and medical treatment methods.
Remember these tips about dehydration
Some people may deliberately drink less water and Increase the possibility of experiencing the following symptoms:
- Urinary tract infections
- Dental disease
- Kidney Stones
- Chronic Constipation
While dehydration is dangerous for all people, infants and young children as well as people with serious illnesses have recovered, they should be monitored more so as not to suffer more serious injuries. If you see that the volume of your urine has decreased or stopped, see a doctor immediately to find out the cause of this event.
Older and sick people quickly become dehydrated due to physiological changes associated with aging and inflammation. . This condition can lead to eating disorder, confusion, constipation and other problems. Therefore, with the help of the solutions we reviewed, you should treat dehydration and always keep your body hydrated.
Dehydration occurs when the body's fluid level drops. If the weather is hot or you exercise a lot, you will lose water. In addition, some conditions and diseases also lead to dehydration, which we examined.
The best solution to treat dehydration is to drink enough water. In the hot months of the year, you should drink 8 to 10 glasses of water daily to prevent dehydration. In addition, you can use other solutions such as consuming hydrating foods and suitable drinks instead of water.
Dehydration can be very dangerous and endanger your life. Therefore, with the help of the solutions that we reviewed, prevent dehydration and maintain your health.This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.
Source: Dr. Ax