How Can You Prevent Dehydration?

How Can You Prevent Dehydration?

Dehydration (DEH) is the state when you don’t think and act like yourself. It's not just a fancy word for thirst. It's a sneaky culprit that can zap your energy, cloud your thinking, and leave you feeling like a deflated balloon. In other words, you get dehydrated for the very fact that you haven’t drunk an adequate amount of fluids. There are several ways of losing water each day, such as excessive sweating or peeing, or the complete opposite, such as not having enough fluid or having too much caffeine. This blog is your ultimate guide, packed with strategies to avoid dehydration.

Why Do We Need H2Oh-So-Much?

Water has always been the mainstream of our being. It warms up the body, recharges muscles and joints, transports essential nutrients, and helps clear the toxic substances from the body. Concerning the mind pole, when we are dehydrated mildly, our cognitive function drops, headache hits, and our overall performance (be it physical or mental) worsens. You can imagine your mind as a highly functional computer. Water can also help you to get rid of hyperpigmentation as it flushes out the toxins that cause that. When you’re dehydrated, it seems as if your brain suddenly starts having a low battery all the time.

Signs Your Body's Sending SOS

So, how do you know when you're becoming too dehydrated? Your body has a built-in alert system, but sometimes the messages can be subtle. Here are the top clues to watch out for.

  • Thirst: This is the most obvious sign, but don't wait until you're parched to reach for a drink. By then, dehydration has already begun.
  • Headaches: Dehydration can cause a dull ache or a throbbing pain. Replenishing fluids can often bring blessed relief.
  • Fatigue: Feeling sluggish and lacking energy? Dehydration could be the culprit. Water keeps your cells functioning optimally, and when they're thirsty, your whole body feels it.
  • Brain Fog: Feeling forgetful or having trouble concentrating? Dehydration can impact cognitive function. Keep your brain sharp by staying hydrated.
  • Dark-Colored Urine: The colour of your pee is a hydration telltale. Dark yellow urine indicates concentrated urine, a sign your body is conserving fluids. Aim for pale yellow for optimal hydration.
  • Reduced Urination: If you're not going to the bathroom very often, it could be a sign you're not drinking enough.
  • Immune Health: As your dehydration level reaches a certain stage, the ability to cope with the common cold or any other symptoms, in short, your immune system gets off track.

What to Add on to Boost Your Hydration Level?

Now that we've identified the enemy (dehydration) and its spies (symptoms), let's deploy the power of hydration.

Sure, plain water works wonders, but here are some other ways to keep things interesting:

  • Fruity Infusions: Add fruits such as cucumber, berries, or citrus to your water for a burst of flavour and a natural sweetness. You can also incorporate collagen-rich food in your diet along with these fruits.
  • Lime water: A glass of lime water with a pinch of rock salt and sugar in it works the best to feel hydrated in an instant. There are many ways to get the benefits of vitamin C.
  • Herbs: Muddle fresh mint, basil, or rosemary in your water for a refreshing twist.
  • Some Refreshments: Add a splash of sparkling water to your fruit-infused concoction for a fizzy experience.
  • Soup's On: Never underestimate the hydrating power of broth-based soups. They're packed with water, electrolytes, and flavour.
  • The Smoothie Solution: Blend your favourite fruits and vegetables with water or yoghurt for a delicious, hydrating on-the-go drink.
  • Electrolyte Boost: Consider adding a pinch of pink salt or an electrolyte tablet/powder (an OTC product) to your water, especially after exercise or on hot days.

Hydration Hacks for Busy Bees

We all lead busy lives and sometimes remember to drink waterfalls by the wayside. For them, here are some hacks to stay hydrated even when they're on the go:

  • Invest in a Reusable Water Bottle: Carry a functional water bottle with you everywhere you go. It'll serve as a constant reminder to sip.
  • Download an App: Many apps track your water intake, offer reminders to drink.
  • Turn it into a Game: Challenge yourself or your friends to a daily water intake competition. The winner gets bragging rights (and superior hydration)!
  • Sync with Meals: Make drinking a glass of water before, during, and after meals is a habit.
  • Desktop Doodler: Place a sticky note on your computer monitor with a reminder to drink water at regular intervals.

Sneaky Culprits to Avoid Dehydration

While water is your best friend, some beverages masquerade as hydration but do the opposite. Here are some sneaky dehydrators to dodge:

  • Sugary Drinks: Sodas, sports drinks (unless heavily diluted), and juice boxes are loaded with sugar, which can worsen dehydration.
  • Coffee and Tea: While moderate amounts of coffee and tea are generally fine, they contain caffeine, a diuretic that increases urine output. Balance your coffee or tea with water intake.
  • Alcohol: Some alcoholic drinks dehydrate you by interfering with the body's hormones that regulate fluid balance.

So, there you have it!

Even mild dehydration can drain your energy. Thus, keeping one water bottle handy and quenching your thirst throughout the day never goes out of top suggestions. 

But wait, there's more! 

In our next blog post, we'll invite you to have a better glimpse into tips to stay hydrated this summer. 

Stay tuned.

Follow Rawafed for more such health insights.

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