Tips For Staying Hydrated and Avoiding Dehydration3 min read
Dehydration can be a serious problem, yet it’s simple to avoid with just a few smart tips. Keep hydrated with fluids so that your body stays well-nourished!
Carry a water bottle with you at all times, and drink when thirst strikes – that is your body telling you it needs more fluids, according to Lustgarten.
1. Drink Water
Consuming water is one of the best things you can do for your health, as it lubricates joints, aids digestion, flushes out waste and toxins from your system, and keeps skin healthy.
Hydration plays an integral part of overall energy levels, concentration levels and mood regulation. Failing to drink enough can result in headaches and fatigue which will compromise overall well-being.
Your body has its own signals to inform you when it needs more fluids, according to Lustgarten. Feeling dizzy, exhausted or experiencing frequent headaches are indicators that it might be time to drink more liquids, according to him.
Your body needs additional fluids when exercising in hot weather or sweating profusely, since sweat contains electrolytes that help regulate body temperature.
2. Eat Water-Rich Foods
Eating water-rich foods can help your body stay properly hydrated in warm weather, providing it with enough hydration to function at its optimal capacity.
Vegetables such as iceberg lettuce, celery, cucumber and tomato are excellent sources of water and also low in calories while providing essential vitamins, minerals and fibre.
Fruits like watermelons and star fruit contain up to 91% water, providing you with essential hydration during the day.
3. Eat Fruits and Vegetables
Eating fruits and vegetables can help you remain hydrated by providing essential antioxidants and phytochemicals that provide protection from cancer, heart disease and high blood pressure.
Fruits tend to be sweet and juicy while vegetables tend to be mild and savory, packed full of essential vitamins and nutrients.
Dr Rohatgi recommends eating water-rich fruits and vegetables to avoid dehydration, with watermelons and strawberries having 92% water, apples, oranges, pineapples, blueberries, musk melons containing between 85-88%, while tomatoes, mushrooms, lettuce spinach broccoli boast 91%-92% respectively.
Cucumbers are another hydrating food to add to salads or smoothies for extra hydration, consisting of 95% water with low calorie counts – perfect to increase hydration intake in any diet!
4. Take a Bath or Shower
Bathing or showering helps hydrate your body, as it removes sweat from the skin while clearing away grime and build-up from daily activities.
Dehydration can make your skin appear dry, flaky and itchy as your body struggles to absorb moisture through osmosis when you are dehydrated.
To combat this, make sure that you drink enough water daily and consume foods high in water content; bananas make an excellent example since they provide both water and potassium.
No matter if you’re an expert athlete or just exercising casually, hydration is key for optimal exercise performance. Not getting enough liquid intake could result in dehydration which in turn impacts performance negatively.
Sweat causes your body to lose water through exercise, so replenishing that fluid quickly is key in order to allow muscles to work their best and feel their best during physical activity.
If you are exercising in hot weather and sweating a lot, consider drinking sports drinks containing electrolytes; but also ensure to include regular water or plain flavored water as part of your fluid intake in between sports drinks for added hydration.
Dehydration symptoms include dry mouth, muscle cramps, dark-colored urine and nausea. It’s helpful to assess skin elasticity – the speed at which its surface changes shape when pinching it – as an indicator.