Dehydration doesn’t always look like you think it might. Water is one way to stay hydrated, but marketing ploys have people believe there are all kinds of ways to stay hydrated. Not all of them are good for you. Warmer weather approaches and with it comes the need to stay hydrated. Sipping water is not enough. Getting four to six glasses of water per day is important, but you also have to keep your body temp down. Hydration, or replenishment of what you sweat out, is important to staying healthy.
Don’t Get Dehydrated
The best way, experts say, to stay hydrated is to not get dehydrated. This state is harder to fix once you enter it. To avoid dehydration, drink at least 16-20 ounces of fluid for every 10 to 15 minutes you are outside. Drink more water when you are done to replace what you lost. This may seem like a lot, but drink more than you think is necessary if you want to stay away from dehydration due to exertion, activity, or getting too hot.
Symptoms of Dehydration
If you get dehydrated, your body and brain begin to exhibit certain signs. You will not feel well and you may also start getting dizzy or feeling like you want to pass out. If you are not sure you dehydrated, here are some tell-tale signs:
- Fatigue
- Dry mouth
- Irritable
- Headache
- Dizzy
- Dark-colored urine
- Dry skin
Dehydration is caused by many things, but if you think are going to exert energy, be where it is warm, or need a cool drink, be sure to stay hydrated before you get to this point.
What to Drink
To stay hydrated with water is fine, but there may be times more electrolytes are needed to replenish the body after exercise or being in the sun. Water with electrolytes is one way to go. Smartwater an Alkaline water are a few go-to’s for people with dehydration or needing hydration. Some others may include:
- Gatorade
- Lemon-Ginger Electrolyte drink
- Watermelon, which is 92% water and filled with electrolytes
- Coconut water is a sports drink with potassium, magnesium, calcium and other ingredients that are natural, without sweeteners or high-fructose corn syrup
Beware Dehydrants
Some beverages are better than others at preventing dehydration. Water is necessary for planning to be active, but it can also help to add electrolytes. What isn’t helpful is to add in sugary drinks, caffeine-rich beverages, or those with lots of sodium, Too much or little sodium can cause trouble in the body. Coffee, teas, and colas are not good for hydration. Alcohol is also a very dehydrating beverage, but if someone is in recovery they likely are staying away from alcohol. Watch for any food or beverages that may contain alcohol that can be dehydrating. Fruit juice and drinks may have too much sugar or carbs. Adequate hydration keeps summer activities safer and more fun. Keep a pitcher of water in the fridge, add lemons, limes, and other fruit to spice it up but always have some on hand for those warmer days or when you are more active.
Arbor Behavioral Healthcare helps you find who you want to be in recovery. We support your goals with individual programs and a healthy outlook on life again. Call us: 844-413-2690. We can’t wait to speak with you and help you today!