Simple Steps To Prevent Dehydration

Simple Steps to prevent dehydration

Dehydration is a condition that occurs when the loss of body fluids, mostly water, exceeds the amount that is taken in. With dehydration, more water is moving out of our cells and bodies than what we take in through drinking.

Follow these simple steps to prevent dehydration:

• Keep drinking plenty of water daily on a regular basis. If you feel thirsty, it means that you are already dehydrated. 1% of water loss from the body induces thirst.
• Carry water with you at all times.
• Keep a water bottle near you so that you can drink whenever you feel like.
• If you find it hard to drink plain water, squeeze lime or orange slices into it.
• Include soup broth, fruit and vegetable juices, herbal teas, tender coconut water, buttermilk to hydrate you.
• Consume more fluids than normalcy, if you are pregnant or lactating.
• Include tender coconut, thin buttermilk or ORS when you are ill with fever or facing GI problems, especially with diarrhoea or vomiting.
• Drink more when you workout: Drink lots of water before you participate in a sport or involve in gym or before during strenuous activity.
• Include plenty of fruits like watermelon, cantaloupe and tomatoes, as these will add to water level in your body.
• Limit the intake of salt : Drink plenty of water when you consume something salty, as salt dehydrates you.
• Avoid colas, coffee and black teas as caffeine and tannic acid present in them draws water out of blood stream.
• Avoid alcoholic beverages such as beer, wine, wine coolers and liquor, as these takes water out of your body faster than you can replace it.
• Wear Lighter Clothes : Use clothes light in weight and clothes that are light coloured, as they keep you cool by covering your skin and breathes, reflects and insulates from sun.
• Avoid covering your skin with anything which prevents sweating.

Uma Maheshwari PS, M.Sc., M.Phil, PGDHS

Dietitan, Happy Living Diet Clinic

www.happyliving.zest.md

+919900046344