Thirst is considered a lagging signal. This means that by the time individuals feel thirsty, they might already be somewhat dehydrated. Dehydration is caused by the loss of more fluids when compared to intake. Most things can result in dehydration, including overexertion, digestive upset, medications, and heat. Individuals might start to feel fatigued, thirsty, dizzy, faint, or suffer from dry mouth and issues with concentrating. Luckily, there are more things available to rescue you, other than water. As a matter of fact, a variety of foods and drinks can assist in rehydration.
When individuals are dehydrated, the body requires much more than simply fluid to recover its balance. In the majority of situations, individuals must replenish electrolytes as well, which are lost in fluids from the body. For example, urine and sweat. Electrolytes are the minerals the body requires for critical operations, such as sustaining the regular rhythm of a beating heart and proper balance of fluids. The most common are potassium, magnesium, calcium, and sodium.
Coconut water is an excellent drink for individuals that are dehydrated. The reason is that it supplies the much-required water and provides electrolytes, in addition to a couple of carbohydrates. This is extremely vital if the individual is dehydrated and incapable of keeping anything else down. It might also assist in the prevention of the cramping of muscles.
A study discovered that coconut water replenished fluids lost while exercising as effectively as a sports drink. However, the participants often reported a feeling of being bloated and had an increased upset stomach after drinking the coconut water.
Broths & Soups
Similar to coconut water, soups and broths supply loads of water content and electrolytes. This is the combination for rehydration. What is more, is that broth, especially bone broth and other soups contains animal protein and provides collagen as well. This is a protein derived from animals that is crucial for healthy joints, which might be important if the dehydration is due to overexertion.
In making your own bone broths, bear in mind that cooking it for in excess of eight hours increases the content of magnesium and calcium. These are minerals that are vital for muscles and bones respectively. Combining it with various vegetables amplifies the nutrient content as well.
Watermelon, Honeydew & Other Melons
Vegetables and fruits have high contents of water and could be an excellent choice for hydration. This is true in particular to fruits such as cantaloupe, honeydew, and watermelon. These fruits have a very high water content, thus making them excellent selections when dehydrated.
A single cup of diced, raw watermelon, for example, gives close to ninety-two percent of water. Honeydew and cantaloupe are close with nearly ninety percent of water in a given serving.
The storage of the melon in refrigerators might aid in cooling the individual down if their dehydration was heat-induced. Individuals could also freeze melons and use them to suck on in the event that they experience nausea. This technique will introduce the liquid in a gradual way in order to counteract the upset stomach.
A glass of milk supplies fluids, also the several fats, carbohydrates, and protein. It is a great choice for rehydrating due to the fact that it contains loads of useful electrolytes. Magnesium, potassium, calcium, protein, and water are the main nutrients individuals would receive from eight ounces of 2 percent milk. There is also a tiny amount of sodium which allows the body to retain more liquid. Milk is a great option if the individual is experiencing nausea or poor appetite. Consume it cold if the individual is overheating or use it to replenish fluids and calories subsequent to exercising.
This is a Greek dip that is created from cucumber and yogurt, both of which are loaded with water. Yogurt by itself has a high concentration of water, as much as eighty-five percent. It also carries a lot of the same advantages as milk. Cucumber is also very hydrating as it comprises eighty-five percent water.
If planning to make this dip on your own, remove the step of straining the cucumber. This will result in a waterier consistency; however, it will assist in retaining all the water content of the cucumber.
Smoothies are a great source of taking in fluids when dehydrated. The reason being is that they are so customizable. Usually, smoothies have a liquid base, such as juice, milk, or unsweetened iced tea, combined with some vegetables and fruit. Yogurt is added at times for additional protein. Individuals could also decide to use plant-based milk or protein powders rather than dairy.
Berry-forward smoothies contain loads of vitamin C, which is ideal for a healthy immune system. This is critically important especially if the dehydration is due to infection or fever. In the event that the stomach feels a bit sensitive, add mint or ginger to the smoothie. Research has proven that this prevents nausea and eliminates digestive upset.