After any activity that causes sweating like intense workout, a sauna session or a day in the sun, you need to have a way to get back the body fluids you've lost. It is important to get rehydrated after these sessions.
In fact, you don't even need to have lost a lot of fluids before you think of rehydrating. A workout as simple as cycling a desk bike at work can make you dehydrated— and consequently need rehydration.
Today, we'll be looking at the symptoms and signs of dehydration, and the best way to deal with it.
Symptoms Of Dehydration
Dehydration is a situation that results when your body lets out so much water without a consequential reuptake. Water does a lot of good in the body; it helps transport nutrients, circulate blood and lubricate joints. What this means is that when dehydration occurs, your body won't be able to properly perform these tasks.
Some of the signs of dehydration include dry skin, frequent urination, dry mouth, increased thirst, dizziness, tiredness and headaches.
Drink Water
This may seem obvious, but the easiest way to rehydrate is to take in more water than you let out. How do you do that? Through drinking water. It is the cheapest way to rehydrate, and it has no calories or added sugars, so it’s suitable for drinking at all times.
For most people, the easiest way to get rehydrated is through drinking water. There are some people who lose more sodium through sweating than others. If you're one of these "salty-sweaters" then you need to replace the sodium lost as well as the liquid.
Coffee And Tea
Both tea and coffee contain caffeine which acts as a diuretic so they can hydrate quite well when used in appropriate amounts. The fact that these two beverages contain a stimulant means they can also be an energising alternative to water.
It is not compulsory for you to take these beverages plain either. You can add herbs like cinnamon, nutmeg or lemongrass to your coffee or tea to spice it up.
Fruits And Vegetables
This may come as a shock, but fruits and vegetables are great solid foods to eat if you want to get hydrated. This is because some of them comprise of up to 99% water.
Compared to other snacks like chips, cereals and crackers that contain only about 1-9% of water, fruits and vegetables are a super hydrating snack choice.
Some of the fruits and vegetables that you should consider taking to become hydrated include spinach, cabbage, lettuce, melons, grapes and berries.
Oral Hydration
These solutions are special formulas that are used to treat dehydration that is caused by diarrhoea or vomiting. Like you'd expect, these solutions are water-based.
Generally, they contain electrolytes like potassium, sugar, chloride and sodium. There are other formulas that also contain zinc and probiotics. While there are commercial solutions that can be bought, you can make a solution using kitchen ingredients like salt and sugar.
You can make a simple oral hydration solution using these ingredients;
- One litre of water
- Half a teaspoon of salt
- six teaspoons of sugar.
There are no complicated steps to making the solution. You only need to mix all the ingredients in a bowl till the salt and water dissolve. After that, you can drink it.
Take Skim And Low Fat Milk
Milk is most known for having a lot of nutrients. What many people don't know is that milk also has hydrating properties.
Skim and low-fat milk naturally has a lot of electrolytes, and these electrolytes help to maintain the level of water in your body. In fact, studies have shown that milk is often just as efficient as sports drinks in hydrating you after exercising. Importantly, you don't only get hydrated when you drink milk. You also get important nutrients.
The fact that milk also has a high level of protein makes it an ideal drink after serious workouts. This way, you can quickly kickstart muscle repair process and recover in time.
However, you should know that taking milk after exercising may cause bloating. You should also know that it isn't an appropriate option for people who are lactose intolerant.
The Point
Dehydration comes into play when your body releases more water than it takes in. You could become dehydrated after a strong workout session, or you could be dehydrated after doing something as minor as cycling on a desk bike. These are highly beneficial activities that come at a price of being dehydrated. However, these aren’t unsolvable.
When it happens, the most important thing is to get rehydrated. You can accomplish this through a number of ways, but the most common is through drinking a lot of water.
