Water is called the nectar of life and when you're dehydrated, it can cause serious health issues. It's important to rehydrate after an intense work out session or during a bout of stomach flu. However, sometimes just water isn't enough to hydrate your system. To prevent the damaging effects of dehydration, its essential to give your body some much needed electrolytes as well.
In this article, we'll look at some of the symptoms of dehydration and best drinks that can help you rehydrate immediately.
Symptoms of Dehydration
Since two-thirds of our body is made of water, even a slight loss of water can affect some of the key functions of the organs. Water helps regulate temperature, remove waste from the body and carry essential nutrients. Children and older people are more prone to dehydration. Also, those with diabetes and kidney ailments can get quickly dehydrated. Some of the symptoms of dehydration include:
- Change in Urine Color: The easiest way to check if you are dehydrated or not is to check the color of your urine. Normal urine is pale yellow in color but when you're dehydrated, the color of your urine will be darker. In case of severe dehydration, you may not urinate at all.
- Dry Skin and Mouth: A dehydrated person will have very dry lips and the skin will lose its elasticity. To check for dehydration, pinch and the skin and notice if it bounces back, if it doesn't it means the person is dehydrated.
- Dizziness: Since our brain is made up of 73% water, dehydration can have adverse effects and you may feel dizzy or light headedness. Feeling confused is also a sign of dehydration.
- Rapid Heartbeat: Dehydration can affect the heart's ability to pump blood. If you experience these symptoms like fast heartbeat or shortness of breath, without doing any strenuous physical activity, check for dehydration.
Best Drinks For hydration:
Once you're aware of the symptoms of dehydration, it's important to immediately hydrate yourself to regain your body's vitality. One of the best ways to keep yourself hydrated is to make some drinks at home that can keep you hydrated and also balance the electrolytes in your body. Besides, it's equally important to avoid drinks like apple juice diuretic that can worsen your condition. Here are some of the best drinks you should drink when you feel dehydrated.
Water is obviously the best way to stay hydrated. As it doesn't contain any additional calories or sugars, water is the safest option for dehydration for anyone. To ensure that you don't get dehydrated, drinking enough water throughout the day is an easy solution. However, along with the loss of water we also lose essential electrolytes like sodium when dehydrated. That's why it's essential to get a dose of electrolytes as well.
Dehydration can drain the electrolytes out of your body. Electrolytes help your kidneys to function properly. Many oral dehydration solutions have been designed to treat dehydration caused due to diarrhea, vomiting and intense workout. Drinking electrolyte infused water can help reduce headaches and other mild symptoms. Most electrolytes contain sodium, potassium and chloride to balance out the body's salts.
Since most oral hydration solutions contain salt, sugar and water, you can also make your own electrolyte at home with salt, sugar and water.
- Fresh Fruit and Vegetable Smoothies
One of the easiest ways to stay hydrated is to incorporate high-water content fruits and vegetables in your diet. Carrots, grapes, melons, spinach, oranges and berries contain around 90% water. Adding these fruits and vegetables to your diet will not only provide you the essential vitamins and minerals but will also keep you hydrated as well.
Making a smoothie with fresh fruits and vegetables is a great way to add nutrients and water to your diet. Cucumber is very hydrating and comes packed with nutrients.
- Coconut Water
Coconut water contains electrolytes like potassium, magnesium, calcium, phosphorous and sodium. It's one of the best natural drinks for dehydration since it naturally contains some key electrolytes. Ideally, drink fresh coconut water to hydrate yourself.
This plant drink is an abundance of electrolytes and micronutrients. Birch water is rich in magnesium and helps with blood circulation. It's also low in sugar content when compared to coconut water.
Pedialyte is a rehydration drink that has been especially formulated to restore your body's electrolyte balance. Pedialyte contains less sugar and comes in many flavors, making it an easy and safe option for many. Pedialyte is especially useful when you're dehydrated due to a stomach flu.
Milk is one of the best drinks to have if you're dehydrated. It has natural electrolytes that help balance out the water content in your body. The protein, fat and sugar in the milk, helps in slowing down the emptying of fluid in the stomach, while the salts help retain water. Skimmed milk contains just the right amount of nutrients to help with water absorption making it a perfect hydrating drink.
Non-caffeinated herbal teas are great for hydration, since they are caffeine free, they don't produce a diuretic effect. Most herbal teas contain anti-oxidants and other essential nutrients that is beneficial for the body.
Sports drinks like Gatorade are specifically designed to ensure that your body gets enough electrolytes. Though they're high on sugar, these drinks are a popular choice for hydration. Due to the added flavor, sports drinks are easier to digest than normal electrolytes. However, if you're suffering from diabetes, this may not be a good option.
Conclusion
One of the best ways to keep yourself hydrated is to increase your intake of liquids at regular intervals. However, it's important to ensure that the drinks you take help balance out the lost electrolytes and retain water.
Make sure to avoid diuretics like apple juice, as it may worsen your dehydration symptoms. While dehydrated, it's important to also avoid alcohol or soda. The more alcohol content your cocktail has, the more dehydration it'll cause.
Next time you feel dehydrated, you can try any of these drinks above. However, if symptoms persist, it's recommended to visit your doctor.