Two early signs of dehydration are thirst and dark-coloured urine. This is the body's way of trying to increase water intake and decrease water loss. Other symptoms may include: dizziness or light-headedness.
Yet, once you have lost 5 to 6 percent, you'll start to feel the symptoms of mild dehydration, notes MedlinePlus. Thirst, fatigue, dizziness, or constipation are sure signs it's time to reach for water or a sports drink that's low in sugar and high in electrolytes.
Symptoms like lightheadedness, muscle cramps, and general weakness are indications that the body is failing to compensate for dehydration. Nausea and vomiting are particularly bad because they can cause the situation to get worse.
Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates, and protein for its effectiveness.
Urinalysis. Tests done on your urine can help show whether you're dehydrated and to what degree. They also can check for signs of a bladder infection.
Water is your best bet for everyday hydration, since it is free of sugar, calories, and caffeine. All of your daily food and beverages contribute to your daily fluid needs.
People may go through their days dehydrated and not even know it. Dehydration can make you sick. Extreme dehydration can lead to death. However, many side effects of dehydration are not life-threatening.
In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.
In severe cases, dehydration can lead to shock or even death. If you or your child is vomiting, has a fever, or is unable to urinate, you should go to the ER right away.
Rehydrating Your Body
It's recommended to drink at least 64 ounces of water every day. You can also receive the water you need from other beverages, fruits, and vegetables. Drinking coffee and tea in moderation can help contribute to hydration. Caffeine, however, can be extremely dehydrating.
So, what if you drink loads of water each day but are still feeling thirsty and dehydrated? It can be a sign that something else is going on. Factors like your medication, how much you sweat and if you're sick can affect your levels of hydration.
The relationship between urine colour and hydration status
The issue is that, whilst urine colour can definitely be somewhat indicative of hydration status, there's definitely not a simple and linear relationship between actual hydration status and the colour of your pee.
Juice and soda are not only less hydrating, but offer extra sugars and calories that won't fill us up as much as solid foods, explained Majumdar. If the choice is between soda and water for hydration, go with water every time.
Cantaloupe, grapefruit, strawberries, watermelon, broccoli, cabbage, cauliflower, celery, cucumbers, eggplant, lettuce, sweet peppers, radishes, spinach, zucchini, and tomatoes are all at least 90% water. Soups, popsicles, water ice, and gelatins are also high in water.
While Gatorade can help you stay hydrated, it's best to only drink it when needed. For people who aren't exercising for at least one hour, five days per week, water is the best bet for staying hydrated.
Dehydration pulls fluid out of your tissues, which causes overall body aches and pains. One of the easiest ways to reduce pain is to increase your daily intake of clean water. It can be difficult to make sure you're getting enough water each day. Here are some tips and tricks to help you maintain proper hydration.
Dry Eyes, Mouth and Skin
Throughout the day, your body is losing much needed fluids and electrolytes to stay active. Without water, your skin experiences a lack of moisture; eyes a decrease in tear production and mouth the ability to produce saliva.
In hospital, you will get fluids through an intravenous drip. If you are mildly dehydrated, the best thing you can do is to drink more water. Drink small amounts of water regularly. You can also drink oral rehydration solutions that you buy from your pharmacy.
Potential complications of untreated dehydration
heat cramps. heatstroke. seizures due to electrolyte loss. low blood volume.
Fruits and vegetables can help with hydration [a banana is 74% water!] and provide healthful nutrients such as vitamins, minerals, fiber and protein. So for elite athletes – or those just trying to stay fit – a diet with plenty of fruits and vegetables, including bananas, is important for performing at your best!