Dehydration – Symptoms and Prevention

Dehydration – Symptoms and Prevention

The consumption of water increases for everyone when the warm seasons approach. Where people usually go for hot drinks such as coffee, tea and hot chocolate in winters, summer comes with its own special drinks such as juices and smoothies.

The warm season without any doubt has more to offer than the dark, cold winter days. The variety comes not only in different types of drinks and their texture but in their much number of flavors as well.

Juices, especially, are likely to be available in different fruits, combos and veggie infusion as well.

Cold coffees and teas are also becoming a popular beverage of summers with smoothies and juices. Nowadays people have so many options that deciding what to get can sometimes prove to be a very hard choice.

This drastic change in the consumption of liquids and fluids can be at times good for your body and health when the season or weather turns warm. How is this so?

Warm weather has higher chances of causing dehydration. Majority of the people know this fact and about the 8-glass water a day rule. Dehydration can cause various health complications if not taken seriously.

It can even affect your daily performance. According to the researchers, dehydrations works fast and your body is immediately affected. As little as 1% of the dehydration will have visible signs such as headaches and fatigue.

The occasional mood swings on a busy day followed by irritations and difficulty in carrying out activities that you do normally do easily can all be hinting at the dehydration in your body. Sudden feelings of a mild thirst usually indicate the body has already been dehydrated.


What are the effects of dehydration on the body?

The body can be dehydrated from not drinking enough water and a number of other reasons. Excess sweat can lead to dehydration even when you are following the recommendation of 8-glasses a day.

This is because more water is used than the average amount in activities such as maintaining the body’s temperature through sweating. Such cases are prevalent in countries located near the equator where the climate is generally dry and warm.

In addition, heat waves in other countries significantly raise the temperature above the average at times. This is the time when you hear why you should drink more water on the television, radio and social media.

The practice of reminding to drink water is compulsory as water plays a vital role in the body. Without enough water, organs will not function properly, gradually leading to worrisome health complications. These are, at times, even proven fatal.

For example, dehydration is linked to the reduction of tissue fluid in the brain. The decrease of brain tissue fluid can prevent the brain cells from carrying out their function. Dehydration also interrupts the nerve pathways.

Hence the inability to perform a task that requires minimum effort signifies the disturbed brain cell function and nerve pathways. Motor neurons are often the first to be affected by the lack of water in the body.

Memory, attention span, mood are all linked to a disturbance of motor neuron coordination. The brain restores its tissue fluids as soon as you chug down a glass of water.

However, if this condition is left untreated for a long time especially in cases of diseases causing dehydration, the possibility of stroke increases.

RELATED: Coffee Can Save You From Heart Failure and Stroke.

Toxins are removed from the body by the kidney using a process called osmosis. In order for the osmosis to happen, a concentration gradient by the cells is required with enough quantity of fluid in the bloodstream.

Not enough water means there will be a slower rate of removal of toxic substances from the body. Sometimes, to save water for other functions in the body, the kidney may use very little water. This can be one of the reasons behind amalgamation of toxins in the body.

Lack of fluid in the blood means the blood composition can change. Water makes the blood composition stable by preventing it to become too thick. If the blood becomes too concentrated and thick, it affects the entire cardiovascular system.

The blood pressure is bound to drop as the heart faces difficulty in maintaining it. Fatally low blood pressures leave the body under-oxygenated. The ultimate stop in heartbeats is the fatal effect of low blood pressure.

Secondly, since the toxins will not be removed from the bloodstream, the organs are likely to have the development of diseases in them.

When a dehydrated body attempts to work specifically any physical activity, the same level of strength cannot be expected. Instead, the body will collapse and bend down to the pressure of any outer force applied to it.

This is why fainting and passing out in children is sometimes seen in schools in hot summer days when a little quantity of water is taken.

Water is by far the best drink for beating dehydration and is suggested over other drinks like juices and smoothies. Water has no calories, sugar, salt, and can be safe to drink for every one person regardless of other health complication.

However, busy schedules, unavailability of clean water and various other reasons can make it hard for people to drink enough water for their body. Secondly, drinking 8 glasses of water is often not enough for most people in summers.
How Can You Increase Your Water Intake?

What can be done in this case?

The easy way to fulfill your body’s requirement of water is to add foods that help with dehydration. It may not be well known by people but you can also ‘eat your water’ using some food with high water content in them.

According to recent studies, 20% of the daily intake of water in a healthy diet comes from solid foods. Where it is still important to drink plenty of water and fluids, other foods which can help in avoiding dehydration are:

  • Cucumbers

This magical veggie is not only widely used in salads and for less-calorie meals but for completing the daily recommended water intake. Cucumbers contain 96% water, making them the solid food with the highest content of water among all others.

Eating more cucumbers will help you fight the heat, avoid dehydration and stay in good shape for the rest of the summers.

  • Celery

Celery is widely recommended for its high nutritional value content. Eating celery can be a good source for fulfilling the body’s need for Vitamin A, C and K. Secondly, celery is very less in calories, making it a good option for losing weight or maintaining it.

Another less known use of celery can be to beat and avoid dehydration. Celery is 94% water. Eating celery is like drinking a glass of water loaded with vitamins and fiber to help you stay healthy.

  • Lettuce

Lettuces are not popularly known in the diet world because of its less nutritional content. Other foods such as celery are given more attention because of their additional benefits but that does not mean lettuce is an unhealthy option.

Lettuce is higher in water content in comparison with celery with a whopping 95% of water in them. While they may not have as many fibers, they have very few calories and can be used in soups and salads for low-cal, fulfilling meals.

How do you take these foods?

The mentioned foods can be eaten raw or used in salad or soups recipes that are extremely beneficial to health. If you prefer to take them in raw form, that is completely fine as some people use them as healthy snacks.

For snacks, people use varieties of herbs and seasoning on them. Avoid sprinkling raw salt on the foods as salt tends to lower water levels. This also means only a moderate quantity of sauces and dips can be used.

Do not forget to drink enough water along with these foods.






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