Dehydration : What To Know About It & How To Avoid It

    Dehydration is a condition that can occur if you don’t drink enough fluids. When dehydration occurs, vital organs such as the brain and heart become under-served by the body’s blood supply. This puts your body in danger of shutting down and serious health issues to occur. If you experience any of these symptoms, it’s important to get medical attention immediately. Here are some ways to avoid dehydration while working out or at play.

What Is Dehydration ?

     Dehydration is the body’s depletion of water and electrolytes. As a result, your body can no longer maintain its fluid balance. In other words, you need more fluids than what is being produced in your body. If not fixed, dehydration can lead to life-threatening consequences like kidney failure or heart attack.

Symptoms Of Dehydration :

If you experience any of the symptoms listed below, you should start hydrating immediately. 

• Thirsty
• Need to use the bathroom often
• Dizziness or lightheadedness
• Headaches
• Muscle cramps
• A lack of energy 

     The best way to prevent dehydration is to drink plenty of water before and during exercise. The American College of Sports Medicine recommends that athletes consume roughly half their body weight in ounces of fluid per hour. For example, if you weigh 130 pounds, you should drink 70 ounces a day. This includes water, sports drinks, or other drinks that are high in fluids. Other ways to prevent dehydration include eating salty snacks before working out and drinking a glass of water with every meal.

Ways To Avoid Dehydration :

• Drink a lot of water throughout the day. 
• Eat foods high in electrolytes, such as bananas and nuts. 

Get enough sleep :

     The National Sleep Foundation recommends that adults get between 7-8 hours of sleep each night to maintain good health. One way to ensure you’re getting enough rest is to avoid using your phone or tablet before bedtime. Your body needs time to communicate with your brain, which it can only do when you’re asleep.

     In addition to consuming much water, make sure you are properly fueling during exercise. If you are exercising for an hour or more, consume a small snack 30 minutes before beginning your workout so your body has time to absorb the nutrients from that snack while you're sweating it out!

Conclusion :

     Dehydration can have many different effects depending on the severity of the dehydration and the person’s age, weight, and overall health. Signs of dehydration include headache, fatigue, dizziness, dry mouth and throat, constipation, and confusion.

     Dehydration can be fatal if left untreated. However, most cases of dehydration can be remedied by drinking water or other fluids.