What is Dehydration? What are the ways to Prevent Dehydration?

What is Dehydration? What are the ways to Prevent Dehydration?

Human Body is around 70% water. Water is the basic necessity for our survival. Water is constantly lost through sweating, breathing, urination, and defecation. Must be remembered, that the only way to replenish water in the body and prevent dehydration is by drinking water & fluids.

What is Dehydration? Why does Dehydration occur?

When more water & fluids leave the body and lesser enter, this condition leads to dehydration. Along with this, not taking adequate amount of water is also amongst the reasons.

Dehydration causes include Diarrhea, Sweating, Vomiting, Frequent urination, Diabetes, and Burns. Amongst them, diarrhea is the most common cause of Dehydration.

What are the symptoms of Dehydration?

The first symptom of Dehydration is Thirst, darker urine & decreased urine production.

Well, urine color is the best indicator for checking your dehydration level.

  • Clear urine – well hydrated.
  • Darker urine – dehydrated.

Dehydration may also occur without thirst- this is usually seen in adults. Therefore, it is advised to drink plenty of water when ill or during hot weather. Here are the symptoms, which will help you recognize and prevent dehydration.

Moderate dehydration symptoms include:

  • Dry Mouth
  • Lethargy
  • Headache
  • Dizziness
  • Muscle Weakness

Severe Dehydration (loss of 10-15 % of body water) symptoms include:

  • Lack of Sweating
  • Dry Skin
  • Sunken Eyes
  • Increased Heart Rate
  • Low Blood Pressure
  • Delirium
  • Unconsciousness
  • Fever

Dehydration symptoms in Children

  • Dry Tongue & mouth
  • Irritability
  • Sunken eyes & cheeks
  • No tears while crying
  • Less frequent pee (no wet diaper in three hours)
  • Sunken Fontanel in babies (a soft spot on the top of the head)

What are the ways to prevent Dehydration?

Ways to Prevent Dehydration

  • Firstly, drink an adequate amount of water for your body. One should drink at least 2 liters of water in a day. Especially, in hot weather and after doing intense exercise. Prefer drinking water or rehydration drink. Of course, you should drink water, whenever you feel like. But, still here is the time when you should definitely sip some water:
    • Drink water before, during and after exercise.
    • Drink after every 15-20 minutes, while doing exercise.
    • Whenever exercising for more than an hour, go for a sports drink.prevent dehydration
  • Keep an arm’s length from high protein diet. Whenever having a high protein rich diet, remember to drink 8-12 glasses of water. This will help you prevent dehydration.
  • Avoid Alcohol, including beer & wine. It increases dehydration.
  • Inculcate the habit of drinking extra fluids in children. To make it more interesting suck on flavored ice pops like popsicles.
  • Whenever feeling dizzy, tired or lightheaded, stop exercising or working outdoors.
  • While exercising or working outdoors, wear lightweight, light-colored clothing. Change the sweat-drenched wet clothes to dry ones. Never wear rubber suit while exercising.

Always remember, “Prevention is better than Cure”. Don’t let Dehydration take a toll on your health. So, stay hydrated and prevent dehydration.

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