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Do you know how important hydration is for the body? Extremely important, because dehydration is a life-threatening condition. When the normal water content in your body is reduced, this disrupts the mineral balance, which in turn affects how your body functions. In this state, the body loses more fluids than it takes in. This can happen due to various factors, such as intense physical activity, high temperatures, insufficient fluid intake, or illnesses that cause frequent urination or vomiting.
The need for hydration exists in every season, and especially in summer. This is because about 60% of the body's mass is made up of water. The brain, for example, contains about 73% water. The blood circulating in the body is made up of about 90% water, and the heart - of about 75% water. Water helps maintain blood circulation and supplies the necessary nutrients to the rest of the organs.
That's why doctors and dietitians advise everyone to drink enough water, which is vital for maintaining the body's good tone.
What are the signs of dehydration in the body?
Thirst is not always a reliable, early indicator of the body's need for water. Many people, especially older adults, don't feel thirsty until they're already dehydrated. And young children don't always manage to understand what thirst is and tell their parent about it.
That's why it's important to increase water intake in high outdoor temperatures, during workouts or physical activity, or during illness. The signs and symptoms of dehydration can also vary by age. Here are a few signs that tell you it's time to drink more water:
- Dry mouth and throat - a feeling of not having enough saliva in the mouth.
- Decreased urination - a reduced amount of urine due to reduced kidney filtration.
- Dark urine - more concentrated urine, which can result from a lack of enough fluids in the body.
- Weakness and fatigue – oxygen and nutrients in the body are reduced, leading to fatigue and weakness.
- Dizziness and headache - dehydration can negatively affect brain function.
- Dry skin - reduced hydration in the body makes the skin dry and prone to irritation.
Who is at risk of dehydration?
Anyone can become dehydrated, but some groups are especially at risk. These include:
- infants and babies;
- older adults (60+);
- people with a compromised health condition – such as diabetes;
- athletes.
Sometimes dehydration occurs due to a worsened state of the body or illness, including:
- Diarrhea or vomiting;
- High body temperature;
- Excessive sweating;
- Increased urination.
Dehydration of the body can lead to serious consequences, such as:
- Hypovolemia - a reduced amount of blood in the body.
- Kidney problems - dehydration can contribute to the formation of kidney stones.
- Heat stroke - in high temperatures combined with dehydration, the body fails to release enough heat, which can lead to heat stroke.
How much water is it recommended to drink based on your weight?
The amount of water a person needs, based on their weight and gender, varies. It is generally recommended to drink about 30-35 milliliters of water per kilogram of body weight for men and about 25-30 milliliters of water per kilogram of body weight for women.
To get the amount of water you need for the day, the easiest approach is to follow these few tips:
- Drink small amounts throughout the day instead of trying to drink large amounts all at once.
- Get yourself a reusable water bottle, which makes it easy to track how much water you've had during the day.
- Install an app that reminds you to drink water at set intervals.
- Include water-rich foods, such as fruits, vegetables and soups.
Avoid excessive consumption of alcohol and beverages that can lead to dehydration, such as frequent coffee or soda intake
Maintaining a regular water intake is essential for keeping your body hydrated and preventing dehydration.
We'd like to remind you of some of the tastiest and most refreshing fruits and vegetables you can include in your daily diet.
Cucumbers
Cucumbers are known for their high water content, which is almost 96% of their composition. Rich in water, crisp and perfect for hot days.
Watermelon
This juicy fruit contains about 90% water, making it a great choice for those looking for hydration through food.
Pears
Pears are also a great source of hydration, containing about 88% water. They are rich in fiber and vitamins that support the body's proper functioning.
Strawberries
Sweet and juicy, strawberries contain about 90% water and are packed with antioxidants, fiber and vitamin C. These remarkable fruits not only provide the necessary hydration but also support the immune system and heart health.
Tomatoes
Tomatoes contain about 94% water. They are extremely tasty and can be used in many dishes - salads, sauces, pasta, etc. They are rich in antioxidants, such as lycopene, which supports heart health and improves eyesight.
