We like a water break as much as the next fitness fanatic after a strenuous workout. But as the temperature rises, it’s critical to pay close attention to our fluid intake throughout the day. Water is, after all, the most crucial nutrient that our body requires.
For optimum performance, your body must maintain adequate hydration. Other than drinking water, there are a number of quick ways to restore your body’s equilibrium and treat dehydration, including eating fruits and vegetables or consuming other liquids.
After engaging in any activity that results in excessive perspiration, such as a strenuous workout, a sauna session, or a hot yoga class, it’s critical to rehydrate.
Rehydrating is essential for avoiding the negative consequences of dehydration whether you have the stomach bug or are recovering from a night of drinking.
Signs and symptoms of dehydration
Your body needs water to function in order for every cell, tissue, and organ to exist.
Water aids in the transportation of nutrients, the elimination of waste, the circulation of blood, and the regulation of body temperature. That implies that if you’re dehydrated, which occurs when you lose more fluids than you take in, your body can’t adequately accomplish these functions.
For instance, vomiting, diarrhoea, sweating, or using diuretic drugs that cause increased fluid loss can all cause dehydration.
Dehydration is more common in some populations than others, including children, the elderly, and those with particular illnesses including diabetes and kidney disease.
Dehydration symptoms and signs include:
- heightened thirst
- mouth ache
- sporadic urination
- arid skin
Another typical sign of hydration state is the colour of the urine. Generally speaking, the better hydrated you are, the paler the hue. However, the hue can alter for causes other than your level of hydration, such as food, drug use, and some medical problems.
However, older persons cannot use urine colour as a reliable predictor of hydration, according to studies. Here are some methods for swiftly rehydrating if you’re concerned about your or another person’s level of hydration.
Although it probably comes as no surprise, drinking water is frequently the best and most affordable approach to rehydrate.
Water is the best beverage to consume throughout the day and in particular when you need to rehydrate, such as after a workout because it has no added sweets or calories.
It’s important to note that some people lose more salt through sweating than others due to a variety of variables, including heredity. If you get regular muscle cramps after working out or your perspiration irritates your eyes, you may be a “salty sweater”.
If either of these situations describes you, replace both the fluid and salt you lose via sweat, especially after engaging in vigorous or protracted exercise in warm weather.
But, the sodium you lose through perspiration may readily be restored through a balanced meal unless you’re engaging in a prolonged, intensive activity like an ultra-endurance race in a hot area. However, older persons cannot use urine colour as a reliable predictor of hydration, according to studies.
Here are the five greatest methods for swiftly rehydrating if you’re concerned about your or another person’s level of hydration.
Tea and coffee
Caffeine, a stimulant found in coffee and tea, can temporarily dehydrate you if you consume too much of it since it has a diuretic effect. Yet, moderate use of coffee and tea can be just as hydrating as consuming water and act as an invigorating substitute.
Only at doses of 250–300 mg, or around two to three 8-ounce (240 ml) cups of coffee or five to eight 8-ounce (240 ml) cups of tea, can caffeine become dehydrating.
50 frequent coffee users participated in the trial, consuming 4 cups (800 ml) of coffee with 1.8 mg of caffeine per pound (or 4 mg per kilogramme) of body weight per day. It found no discernible differences in the ability of water and coffee to hydrate.
If you don’t like these drinks pure, you may flavour them with herbs and spices like cinnamon, nutmeg, or lemongrass in your tea or unsweetened almond milk in your coffee.
Low-fat and skim milk
Milk not only contains a variety of nutrients, but it also has good moisturising qualities. High levels of electrolytes are found in milk naturally, which helps keep your body’s water equilibrium.
During vigorous exercise, research has shown that skim and low-fat milk can help you rehydrate just as effectively as popular sports beverages while still offering you protein and other crucial elements.
Milk is a great post-exercise beverage for accelerating muscle repair and regeneration because of the high quality protein it contains. Just keep in mind that drinking milk after exercise may induce bloating and other stomach issues. Moreover, it is not a suitable alternative for those who are lactose or specific milk protein sensitive.
If you are having vomiting or diarrhoea, it might not be a good idea to drink milk, especially full fat milk, as it could make these symptoms worse.
Fresh fruits and vegetables can take days or even weeks to reach your plate. In such period, oxidation may result in nutritional loss. On the other hand, frozen fruits and vegetables are preserved with the majority of their nutrients since they are frozen soon after being harvested.
For instance, a research found that frozen blueberries and green beans had higher vitamin C levels than their fresh equivalents.
Try blending your favourite fresh or frozen fruits and veggies with milk or Greek yoghurt to create a refreshing, nutrient-rich smoothie.
Oral hydration solutions
Specialized formulae known as oral hydration solutions are used to both prevent and cure dehydration brought on by diarrhoea or vomiting.
They’ve also been touted as a way to boost post-workout recovery and avoid or alleviate hangovers.
These fluid-based solutions frequently include sugar, usually in the form of dextrose, as well as electrolytes including sodium, chloride, and potassium. Prebiotics and zinc are two additional components included in certain commercial treatments.
These rehydration liquids aid in replenishing electrolytes and lost fluids, but they can be pricey. Fortunately, you can create your own with the following everyday kitchen items:
- 1 litre of water in 34 ounces
- Sugar, 6 teaspoons
- Salt, 1/2 teaspoon
Your body becomes dehydrated when it loses more fluids than it is consuming. The greatest strategy to stay hydrated and rehydrate is, for the majority of individuals, to drink water.
Coffee, tea, milk, fruits, vegetables, and oral hydration products are other options.
If you have any concerns about your or another person’s level of hydration, don’t be afraid to talk to your healthcare professional.
For more details, kindly visit below.