Staying Hydrated

It’s important to stay hydrated all the time, but especially now during these hot days of summer when we lose more fluids through perspiration.

Severe dehydration causes disorientation, exhaustion, and nausea. Being even a little bit dehydrated can cause difficulty with regulating body temperature, digestion, and elimination. You might notice some of these symptoms:

Bad breath. If you’re dehydrated, your saliva production will slow down and that can cause bacteria overgrowth in your mouth.

Constipation. We need water to keep things moving!

Craving sweets. When we’re dehydrated, our body uses the some of the carbs (glycogen) stored for fuel. Then we crave sugar to replenish. If you find yourself craving something sweet, try drinking a big glass of water and/or have a juicy piece of fruit and see if that satisfies it.

Feeling dizzy. Being dehydrated can cause our blood pressure to drop because we have less fluid volume in the blood. Even mild dehydration can cause feelings of vertigo.

Dry skin.

Feeling cold. Our bodies shift into survival/conservation mode—less blood gets pumped to the skin and we can feel cold even when it’s hot outside.

Headache.

Irritability.

Muscle cramps. Dehydration causes a change in the balance of electrolytes in our system, and muscles need that balance to function optimally.

Feeling sleepy. If we’re not properly hydrated, our energy level will drop as we shift into that conservation mode. Some believe that drinking a glass of cold water will perk us up as effectively as a cup of coffee!

Here are the best ways to rehydrate and stay properly hydrated:

Drink water. Duh. Our bodies are trying to tell us we need more water. Best to sip it. Guzzling can cause nausea and increase urination. Drinking way too much water all at once can throw our electrolytes off just as much as not drinking enough water.

Avoid sugar, alcohol, oily foods, and caffeine. These all cause an increase in urine production which has a dehydrating effect.

Consume the right amount of sodium. Too much sodium can dehydrate us. But too little sodium can make rehydrating difficult.

Ask your doctor or nutritionist how much is right for you long-term. Short term, consider a salty snack like a few pretzels or a salted banana if you’re going to exert yourself and perspire a lot.

Replace electrolytes. If you’re planning a workout, including something like yard work or cleaning out the garage this time of year, you might need to have more than water. A drink like Gatorade (you might only need a little!) or coconut water can keep your electrolytes balanced. Some suggest that fruit juice can usually provide what we need, and because of the sugar content in any of these drinks, we can mix a little bit in a glass of water to get what we need.

Make your own sports drink. To control the amount of sugar and salt you’re getting, you can make your own Powerade type of drink. It’s basically water, fruit (citrus is good), sugar and salt. Here’s a link to some recipes: http://dailyburn.com/life/recipes/homemade-sports-drink-recipes/

Eat fruit. Fruits like watermelon, strawberries, and grapefruit are more than 90 percent water! Other fruits with a high water content include cantaloupe, peaches, pineapple, oranges, and raspberries. Eating them helps us rehydrate and replenish our store of glycogen. And we get fiber and nutrients while we’re at it!

Rest. After exertion, our bodies need extra rest to replenish fluid and return from conservation mode to full working capacity.

Drink milk. Research is showing that drinking milk helps us rehydrate, maybe because it replenishes fluids without stimulating the kidneys to make a lot of urine. Even chocolate milk is OK! But skim or low-fat milk is best. Higher fat content slows the fluid uptake.

Eat soup. Broth is a combination of fluid and sodium—a great combination for rehydrating. Add some vegetables and you’ll get fiber and nutrients while you’re at it!

Eat yogurt. Plain yogurt has a high water content and potassium and sodium. Add fruit for extra hydration and nutrition!

Source: https://www.msn.com/en-gb/health/mindandbody/10-signs-you’re-dehydrated-—-and-how-to-hydrate-fast/ss-BBDt60c#image=1

Category : Blog &Health &Massage Therapy Posted on August 23, 2017

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