There is no water in the body, warning signs, how to avoid it?
When the summer season comes, the body can become dehydrated. In addition, in the worst case, serious problems like heat exhaustion and heat stroke can arise. What can be done to avoid this. Let’s know how to keep the body hydrated now.
Water is very important in our body. Fluids are very important in the body to remove toxins from vital organs and carry nutrients to the cells. If the body is dehydrated, it can cause fatigue, muscle cramps, headaches, etc. You can feel dizzy without thinking. You can face the problem of constipation and kidney stones. Let’s see what you can do to keep your body healthy and hydrated in summer.
Drink water:
According to the Centers for Disease Control and Prevention, fluid intake varies depending on age, gender, pregnancy and breastfeeding mothers. But everyone should drink a cup of water as soon as they wake up in the morning.
Drink a glass of water before each meal and 30 minutes before. You can drink one or two cups of water after exercise. All these must be done, except for this, you should drink water gradually throughout the day.
Eat foods that are rich in water content:
The body gets water from 80% drinking water and 20% from food. Whole fruits and vegetables contain some water. However, it is beneficial to regularly bring radishes, celery, tomatoes, bell peppers, cauliflower, watermelon, greens, strawberries, broccoli and grapes as snacks.
Tasty liquid foods increase hydration:
It is true. If you have difficulty drinking water frequently, you can add pieces of fruits like lemon, mint, orange, berries, cucumber to water. This will increase the taste of the water. It will help you drink more water than you usually drink.
Fresh water is a thirst quencher in summer. These drinks are mineral-rich liquids. It is full of potassium, magnesium, sodium, and calcium. It quickly replaces fluids and electrolytes lost in hot weather after exercise.
To compensate for dehydration when sweating:
It is important to drink water throughout the day after brisk walking, intense exercise. It is necessary to get enough water before and after exercise to maintain proper hydration, taking into account sweat rate, humidity and exercise time.
- Drink two cups of water 2-3 hours before exercise.
- Drink one cup of water 20-30 minutes before exercise.
- Drink half cup of water during exercise. You can drink more than 30 minutes after exercise.
Pay attention to urine output :
A good measure of hydration is the color of urine. You can calculate physical health by color. Pale urine, like straw color, may indicate proper hydration. At the same time, dark urine is a sign that you need more water.
If it is dark yellow, you may be moderately to severely dehydrated. If the color of your urine seems bad to you, consult a doctor first.
Drinks to avoid in summer:
It is best to avoid alcohol, sugary drinks, caffeine, etc. as these fluids work against hydration. Coffee, sugar, sodas, beer, wine and hard liquor should be avoided.
Sweetened tea, energy drinks, flavored milk are all to be avoided. The sugar in them is loaded with sodium and other substances that remove water from your tissues. Drink more water according to the dehydration you face daily.
How many glasses of water should a person drink in winter?
Make it a habit to drink water throughout the day from morning to night in winter. Drink at least 8 to 10 glasses of water a day even if you are not thirsty in winter. Men should drink 10 to 14 glasses of water a day and women should drink 8 to 12 glasses of water. Apart from this, instead of water, you can also drink juice, milk, tea, coconut water etc. This will prevent dehydration in the body.
4 types of natural drinks that reduce body heat and promote hydration.
- Mango juice
- Rose sherbet
- Buttermilk
- Watermelon juice
Signs of dehydrated:
- Irregular heartbeat.
- Dry skin.
- lack of sweating.
- Feeling very thirsty.
- state of confusion.
- Fainting.
- Dark urine.
- Less and more frequent urination.
- Feeling tired.
