Dehydration refers to a situation where you lose more water than you take in and the body consequently finds it harder to do some basic jobs like keeping the temperature steady and clearing out waste.
Humans lose water through sweat, tears and every time they visit the bathroom as well as when they breathe; hot weather, exercise and sickness can knock you off balance. This loss is replenished when we drink and eat.
More than half the body weight comes from water. So if your levels are off, it can show up in a surprising number of ways. Mild dehydration can make you feel tired and give you a headache. Even your mental focus, mood and memory can take a small hit. And when you push yourself hard at the gym, all that sweating actually lowers how much blood you have for a bit.
Thirst can be a sign of dehydration. By the time you get the urge to quench your thirst, you are already a little dehydrated. As long as you pay attention and snag a drink when your body tells you to, it is not a problem. For older adults, the lag might be a little longer. So it can help to make a habit of drinking water, especially when it is hot out or you are feeling sick.
You can lose over a gallon of water a day if you have diarrhea and throw up. Babies and kids are more likely than adults to get dehydrated because their bodies are smaller. Older adults need to be on the lookout because your sense of thirst gets duller with age. Kidney disease and some health conditions can make your body get parched. Pregnant or breastfeeding women need to drink more than usual.
The amount you need to drink depends on how active you are, where you live and your overall health. So listen to your thirst. If you are not sure you’re drinking enough, check the color of your pee. Clear or pale yellow means you are all set. Darker means you need to drink up.
When dehydration is mild or even moderate, you can often kick it with plenty of water. But if you have severe diarrhea or are throwing up, an oral rehydration solution might help. It’s more often kids who need one, but adults can use it, too.
When you see symptoms of severe dehydration, call your doctor right away. It can hit kids quickly, so it’s best to check in sooner rather than later. When your water levels get too low, you can’t tackle dehydration on your own. You’ll need to be treated at a hospital.
If you just can’t remember to drink enough water, look for ways to build it into your day. Make water your go-to drink. Tip a glass at and between each meal. Or set a reminder on your phone to have a glass every hour. Some people find that carrying a water bottle does the trick. And if you’re hankering for a snack, have water instead. Sometimes, our bodies confuse thirst for hunger.
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