Many people make the mistake of thinking that they need to drink a glass of water every hour. This is incorrect because humans are not made up of 90% water like fish and other aquatic animals. Luckily for us, we are made up of just over 50% by weight. Our bodies are made up of 70% water (brain=75%, muscle=71%, fat=15%). We indeed need to maintain a healthy Hydration Balance but that does not mean we have to drink all the time.
Dehydration occurs when your body loses water by sweating, breathing, peeing, and pooping, as well as tears and saliva (spit). Drinking fluids and eating meals that contain water are typically used to restore lost liquid. You can become dehydrated if you lose too much water or don't drink and eat enough.
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You can lose more water than usual if you do the following:
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Diarrhea
Vomiting
Sweating excessively
a lot of peeing (Diabetes and some medications like water pills — also called diuretics — can make you pee more often.)
Because you're busy and fail to drink enough, you may not be able to replace the water you lose.
You aren't aware that you are thirsty.
You don't want to drink because you're sick to your stomach or have painful throat or mouth sores.
Adult Dehydration Signs and Symptoms
The following are signs of mild or moderate dehydration:
Thirst
Mouth that is dry or sticky
Not a lot of peeing
Pee is a dark yellow color.
Skin that is dry and chilly
Headache
Muscle spasms
The following are symptoms of extreme dehydration:
Peeing infrequently or pee that is unusually dark yellow
Skin that is extremely dry
Feeling light-headed
a fast heartbeat
Breathing quickly
Eyes that have sunk
drowsiness, exhaustion, disorientation, or irritability
Fainting
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The symptoms of newborns and young children differ from those of adults:
Mouth and tongue are dry.
When crying, there are no tears.
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Eyes, cheeks, and a soft region on the top of the cranium are all sunken.
Irritability, sleepiness, or a lack of energy
Severe dehydration is a medical emergency that requires quick attention.
This kind of thinking leads many people throughout these hot summer months to end up with hyponatremia which is a condition in which there are low sodium levels (hypo=low and natremia=sodium concentrations) in the blood. The mind's logic tells us we can only replace what is lost but this could not be further from truth. Water is not the only thing that helps with hydration! It may seem like common sense but many people do not know that there are a lot of food sources that help to hydrate us as well.
The key is knowing what they are!
Here's a list of top 10 foods that keep you hydrated:
1) Pineapples. They have Bromelain which helps break down protein into amino acids which help improve digestion, absorption and the elimination of fluids from the human body. It also helps remove waste from the digestive tract and acts.
2) Watermelon. They have an array of vitamins and minerals which help improve your daily hydration levels.
3) Grapefruit-They are very high in Vitamin C, A, B6, and folic acid as well as many other antioxidants! These help to flush out all the nasty toxins that build up in our bodies from a variety of sources.
4) Oranges. They have a high water content but also contain Vitamin C and many other minerals that help hydration levels!
5) Citrus Fruits-They are filled with vitamins, minerals, catechins which is a powerful antioxidant and even flavonoids which helps to flush out toxins from our bodies!
6) Leafy Greens-Kale, spinach and collard greens are all excellent sources for hydration as well as fiber!
7) Fish-They contain H20 and Omega-3 fats, which help with inflammation in our bodies and can even lower bad cholesterol levels. This specific fat is one of the most highly unsaturated fats and also helps with blood circulation.
8) Coconut water and Coconut milk-It has the highest level of natural electrolytes than any other plant-based food or even sports drink out there! It contains an abundance of potassium, among other nutrients.
9) Orange Juice-Although it is not technically a fruit, this juice provides vitamin C as well as calcium, making it a good source of hydration.
10) Moderate Coffee and Tea drinkers-This is more for the caffeine for most people out there. Although this can have many adverse effects on our body, it does increase urination which helps with flushing out toxins from our bodies! Coffee and tea also help lower blood pressure. Just drink in moderation.
Conclusion: Now that you know which foods are best for hydrating your body, try to include them as much as possible in your everyday diet! If you want to get the most out of these foods and beverages, remember that moderation is key! Drink a glass of water with each meal and eat or drink only one juice at any given time to avoid overloading your body with too many products at once.
Enjoy these foods and stay healthy!
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