Dehydration can occur for a variety of reasons, leading to unpleasant symptoms. Besides drinking water, you can hydrate your body using other liquids, healthy foods, or, in severe cases, IV therapy. Fruits, vegetables, and sports drinks, among other substances, can be more appealing than water and can also replenish your body’s essential vitamins and nutrients. If these methods fail to alleviate dehydration, IV therapy might be beneficial.
What are the symptoms of dehydration?
Our bodies are heavily reliant on water, which aids in a host of functions such as blood circulation, digestion, waste removal, joint lubrication, skin health maintenance, cognitive and cardiac function, temperature regulation, and nutrient transportation. Dehydration can impair these functions. It occurs when your body loses more water than it absorbs.
Various factors can contribute to dehydration, including excessive sun exposure, sweating, diarrhea, vomiting, the use of diuretic medication, fever, and high alcohol consumption. Certain groups like the elderly, children, and those with conditions like diabetes and kidney disease are more prone to dehydration. The symptoms may include:
- Headaches
- Dry mouth
- Increased thirst
- Fatigue
- Dry skin
- Infrequent urination
- Dizziness
- Dark-colored urine
Dehydration can cause headaches, light-headedness, and dizziness. It may lead to an unusual increase in thirst and dryness in the mouth and skin. The color of urine can serve as a hydration indicator: a lighter color suggests good hydration, while a darker shade indicates dehydration. Note that certain medications, diets, and medical conditions can alter urine color.
How to Rehydrate Quickly at Home
Dehydration can occur quickly, depending on your health status, habits, and activities. Knowing how to rehydrate efficiently is important. As soon as dehydration symptoms appear, start rehydrating your body. Here’s how:
Fruits and Vegetables: These are primarily water-based. Strawberries, cantaloupe, watermelon, oranges, peaches, and blueberries have high water content. Among vegetables, radishes, cucumbers, green bell peppers, asparagus, and spinach are rich in water. Juicing these fruits and vegetables can offer both nutrients and hydration. Vegetable juices are slightly healthier as fruit juices contain natural sugars which enter the bloodstream quickly.
Oatmeal: A bowl of oatmeal, prepared with water or milk, is hydrating and nutritious. You can add berries or other fruits for extra flavor and nutrition. Including chia seeds can increase moisture as they absorb liquid. Overnight oats, which absorb liquid in the fridge, are also a great choice.
Sports Drinks: These are rehydrating due to their content of nutrients such as minerals, vitamins, carbohydrates, and electrolytes. Athletes prefer sports drinks as they replenish electrolytes lost during physical exercise.
Coffee and Tea: These can rehydrate your body when consumed in moderation. As they contain caffeine, which can cause dehydration, it’s important to limit consumption and supplement with other liquids.
Flavored Seltzers: These consist of water, carbonation, and flavors. Opt for seltzers without added sugars or sodium. You can flavor your own seltzer using extracts like vanilla or citrus.
Skim and Low-fat Milk: Milk, rich in nutrients and electrolytes, aids hydration. Skim milk is high in calcium, vitamin A, vitamin B12, riboflavin, potassium, phosphorus, and water (over 91%). A glass of milk during the day or after exercising can be hydrating. However, it’s best avoided if you have gastrointestinal symptoms such as dehydration-induced nausea.
This post was written by a medical professional at The Wellness Firm. The Wellness Firm offers IV therapy, such as micronutrient testing, food intolerance testing, IV cocktails, IM injections, IV vitamins for chronic infections, blood work in St Petersburg FL, COVID services off & offsite and more! The Wellness Firm has professionals that provide in-person hands-on, quality service.