New Delhi (Pakistan News Online) Dehydration, or lack of water in the body, occurs when the amount of water in the body decreases and the required amount of fluid is not available. Water is essential for maintaining body temperature, balancing blood pressure and improving digestion.
According to the World Health Organization (WHO), even mild dehydration can cause fatigue, dizziness and decreased mental performance, while severe dehydration can be life-threatening.
According to NDTV, it is important to recognize the early signs of dehydration to avoid any complications. Dehydration can affect a person of any age, but it can be more dangerous for children, the elderly and people with pre-existing diseases. The following are common symptoms that indicate dehydration:
Persistent thirst
If you feel thirsty frequently and do not quench your thirst even after drinking water, it may be a sign that your body is dehydrated.
Dark yellow urine and lack of urination
If your urine is light yellow or completely clear, it means that the amount of water in the body is correct, but if the color of the urine is dark yellow, it is a sign of dehydration. Similarly, if the amount of urine is less than normal, it means that the body is retaining fluid due to dehydration.
Dry mouth and bad breath
Dehydration reduces the production of saliva, which causes the mouth to become dry and the breath to smell bad.
Fatigue and dizziness
Dehydration reduces the amount of blood, which makes it difficult for the heart to deliver oxygen and nutrients to the body. This can result in symptoms such as fatigue, dizziness, and lightheadedness when you stand up suddenly.
Dry skin and sunken eyes
Dehydration reduces the skin’s moisture and elasticity, making it look dry and dull. Dark circles or sunken eyes can also be a sign of dehydration.
Headaches and difficulty concentrating
Dehydration in the brain can cause headaches, memory loss, and difficulty concentrating. According to the scientific journal Journal of Nutrition, even mild dehydration can affect mental ability.
Muscle cramps and joint pain
Water helps keep joints and muscles lubricated. A lack of it can cause muscle cramps and stiffness, especially after exercise.
Easy Ways to Avoid Dehydration
here are some ways to avoid lack of water in the body.
Drink the right amount of water daily
According to the National Academies of Sciences, men should drink about 3.7 liters (15 and a half cups) of water per day and women should drink 2.7 liters (11 and a half cups) of water per day. However, this amount may be more or less depending on the season, physical activity, and health condition.
Eat foods rich in water
Fruits and vegetables that have a high water content, such as watermelon, cucumbers, raspberries, and strawberries, are helpful in maintaining hydration.
Avoid excessive caffeine and alcohol
Caffeine and alcohol can cause dehydration by reducing the amount of water in the body, so limit their consumption. Along with these things, drink plenty of water.
Balance electrolytes
Excessive sweating removes electrolytes such as sodium, potassium, and magnesium from the body. Nutrients like coconut water, electrolyte drinks, bananas, and spinach can help replenish these deficiencies.
Set a reminder to drink water
Many people forget to drink water due to busy schedules. To avoid this problem, set a reminder on your phone or use a water tracking app.
Monitor the color of your urine
You can gauge whether your body is properly hydrated by looking at the color of your urine. If your urine is light yellow, it is a sign of good hydration.
Drink more water during illness or extreme heat
In case of fever, vomiting, diarrhea, or excessive sweating, the body loses more water. In such situations, it is necessary to increase the amount of water and salts.
Dehydration is a common but treatable problem that can lead to serious complications if ignored. If thirst, dark-colored urine, fatigue, dizziness, or other symptoms appear, immediately increase your water intake.
Drinking adequate amounts of water, eating hydrating foods, and maintaining electrolyte levels help keep the body healthy.