Water is arguably the basic commodity that is required for our survival. People ought to remain hydrated because water is life.

One ought to hydrate after taking part in an activity that makes them sweat because during sweating, water is released in the body, sweating is an activity that helps in regulating the body temperature, also known as perspiration.

One can easily know whether they are hydrated or dehydrated.

There are simple reasons why one gets dehydrated for instance: when one does not drink enough because you are sick or busy or because you lack access to safe drinking water when hiking or even while travelling.

Signs and Symptoms of dehydration

Headache

Most of the times when ones body is dehydrated, the brain tends to contract because of fluid loss hence causing the brain to pull away from the skull causing pain thus dehydration headache. It is so important for one to be dehydrated so that they are not suffering from dehydration headache.

Dry mouth

When you do not hydrate well, you might get conditions that are caused by dehydration such as fever, excessive sweating, blood loss, vomiting and burns and thus causing dry mouth.

So once you realize that you having a dry mouth, the first reason could be dehydration.

Dry skin

Dehydration is known to affect different organs and the skin is one of the organs affected by dehydration. When one is dehydrated, the skin dries and even cracks in worst case scenarios.

Tiredness/ Dizziness

As you get dehydrated, your blood pressure drops leading to poor circulation and reduced blood flow to the brain leading to sleepiness and tiredness.

Conditions like kidney failure, bladder inflammations, UTI’s

These conditions could worsen because of dehydration and hence it’s important for one to be hydrated.

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Increased thirst

Dehydration stimulates the thirst center of the brain, causing thirst, a powerful motivator for people to drink more fluids.

The water loss should keep up with water intake and if this does not happen, then dehydration becomes more severe. Sweating for instance, when it increases then less urine is excreted.

Urine color

When you have not drank enough fluids, your kidneys try to save as much water as they can and cause your urine to be darker in color that is in the more concentrated form. The dark yellow urine is a sign that you are dehydrated and that you must drink fluids to prevent dehydration.

Although, if you get hydrated and still have dark yellow urine, you need to see a doctor because this could be as a result of an illness.

Tips on How to get Hydrated

Water

Drinking water is one way in which one can get hydrated and in fact it is the fastest way of getting hydrated.

Drinking adequate water every day is necessary because, it helps in regulating body temperature, prevent infections like UTI, it keeps organs functioning properly and delivers nutrients to cells.

When one is well hydrated, it improves sleep quality, mood and even cognition.

There are different opinions concerning the amount of water to take daily. Health experts commonly recommend two litres of water daily.

Fruits and vegetables

Fruits and vegetables rank in high water content. If you add more fruits and vegetables to your diet, it will not only provide optimal hydration but also vitamins, antioxidants, fibre and minerals. Eating fruits and vegetables regularly is best.

Major fruits that are rich in high water content include: water melon, oranges, grapes, berries and pineapples.

Vegetables that are rich in high water content include: spinach, cabbage and carrots among others.

Inculcating the above fruits and vegetables in your meals ensures that you get hydrated.

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Tea and coffee

Tea and coffee contain water. Tea and coffee and other caffeinated beverages aids us to meet our daily fluid needs. Although caffeine causes us to lose more water, it does not offset hydration.

Having tea or coffee within the cause of the day helps you get hydrated so it is important for you to grab a cup of your favorite tea or coffee.

Oral hydration solutions

Oral hydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting.

These oral solutions are water based in nature and contain electrolytes like chloride, sodium, potassium as well as sugar.

While these oral hydration solutions help replace lost fluids, they are expensive.

Fortunately, one can be able to make at home with water, sugar and salt. They are all mixed in a bowl. You could also add a flavor to enhance the taste.

Low fat milk

Milk has been found to be hydrating more than even water because it contains sugar lactose, some fat and some protein which all help to slow the emptying of fluid from the stomach and keep hydration happening over a long period.

Low fat milk therefore is hydrating and inculcating and is important in your diet.

Conclusion

Therefore, fluid in the body is important for a number of processes to take place. From our blood system carrying essential glucose, oxygen and nutrients to cells, to the kidneys getting rid of waste products we no longer want – fluid in the body is vital to allow these to occur. Also, fluids lubricate our joints and eyes, help our digestive system function and keep our skin healthy.

As mentioned earlier, fluid is important in the body and when the body fails to get hydrated, we begin to feel the consequences like headaches, dizziness, poor concentration, dry skin and mouth, among other reasons.

Over a longer period, dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones. Regular and adequate intakes of fluids or foods rich in high water content can help address these.

It is important for one to be hydrated with the tips that have been given because health is wealth.