Dehydration can occur not only due to lack of drinking water intake, but also as a side effect of diseases such as heat stroke, diabetes, diarrhea, and vomiting. Symptoms of dehydration are thirst, lightheadedness (uncomfortable feeling like passing out), dizziness, confusion, infrequent urination, dark urine, dry mouth and skin, tiredness, and in severe cases, increased heart rate and breathing. fast. With the right strategy, you can overcome dehydration due to illness or even make your body more hydrated for health.
Method 1 of 2: Try Methods You Can Do at Home
Step 1. Drink more water
Many people do not drink the recommended amount of water each day. The recommended amount of water each day is 8-15 glasses, depending on your activity level and other factors such as your weight and the frequency with which your body is exposed to sunlight or warm temperatures. Try to drink at least 8 glasses of water, unless you are advised to drink a certain amount of water by a medical officer.
Step 2. Drink small amounts of water but more often
If you find it difficult to do it all at once, drinking water throughout the day will make it easier for your body to digest it. Bring a water bottle with you to work, or place a glass of water by your side while relaxing at home. If you keep it close at hand, you're more likely to drink it throughout the day. Without realizing it, you will be able to achieve your goal of keeping the body hydrated.
- Remember that even when you don't feel thirsty, you should drink fluids.
- Also remember that you should also drink fluids in cold weather. Activity, weather, drought, etc. can cause dehydration.
- If you're still thirsty despite drinking fluids, this could indicate an illness (such as diabetes) or a side effect of medication. Call your doctor if you experience any of these problems.
Step 3. Replace fluids lost after exercise
Many people underestimate the amount of fluid that is lost to sweat during exercise. The recommended amount of water before exercising is 1-3 glasses. Also bring a water bottle when exercising. You can also replace water with sports drinks to replace electrolytes (which contain salt) because the body loses salt when sweating (and many sports drinks contain calories that will support you to be able to exercise better).
- For endurance sports, electrolyte drinks are very important to consume because salt has a vital function for the body's ability to absorb water.
- For shorter workouts, plain water is sufficient.
Step 4. Keep an eye on the amount of time you spend in the sun
The longer you spend outdoors in hot weather, the more fluids your body needs. To keep yourself hydrated in hot weather, bring a drink with you. If possible, schedule your outdoor activities in the early morning or late afternoon when the sun is not too strong to reduce dehydration levels.
If you exercise outdoors and live in a hot climate, you may choose to exercise when the weather is less hot. This will make it easier for you to keep yourself hydrated without having to drink a lot of fluids
Step 5. Avoid fizzy, caffeinated, and/or alcoholic drinks
Fizzy drinks such as ginger ale are often consumed to relieve stomach aches. However, these drinks are an ineffective option for dealing with dehydration. This is because they contain too little sugar and too little sodium to replace electrolytes.
- Alcohol is a diuretic (increases fluid loss from the body). Compared to the amount you drink, you may urinate more. The headaches you feel when you're drunk from alcohol are a direct effect of dehydration. If you want to keep yourself hydrated, avoid alcohol.
- Caffeinated drinks contain a small amount of diuretic ingredients. While they don't cause dehydration, caffeinated drinks aren't the most effective option if you're trying to keep yourself hydrated. Instead, drink water.
Step 6. Check your urine for a sign of your hydration status
Dark urine (dark yellow), especially if urination is also infrequent, is a sign of dehydration. Meanwhile, light colored urine and passing frequently is a sign that your body is well hydrated. Don't be afraid to check your urine as this is one of the most effective ways to check your hydration status.
Method 2 of 2: Seeking Medical Treatment
Step 1. Recognize the signs of severe dehydration
If you feel dizzy, confused, or have changes in your vital signs (such as a fast heart rate and increased breathing rate), you may be suffering from more severe dehydration and need medical attention. The most common causes of dehydration are heat stroke (due to too much sun exposure), extreme endurance sports, and illness involving diarrhea and/or vomiting.
If you have any of these conditions, or are concerned that you may become severely dehydrated, contact your doctor immediately
Step 2. Infuse the body with intravenous fluids
An IV (intravenous) fluid infusion is the most rapid and efficient way to replace fluids if you are severely dehydrated. This is because the liquid is injected directly into the vein, and does not have to be absorbed by the digestive system first. IV fluids are also tailored to your specific needs with balanced fluids, salts and calories to optimize hydration and overall body health.
If you have an illness such as diarrhea and/or vomiting, you may not be able to take fluids orally (because of nausea and/or vomiting, or diarrhea that prevents absorption). Therefore, IV fluids may be the only option in severe cases
Step 3. Call your doctor for a diagnosis of the underlying cause of dehydration
Severe cases of dehydration require not only fluids for treatment, but also a diagnosis and explanation of the underlying cause by a doctor. If you try to keep yourself hydrated without first identifying the cause of the problem, the effects are likely to be short-lived or permanent. Therefore, if in doubt, you should contact a doctor who can provide steps to make the body properly hydrated and healthy again.
- In many cases, the specific diagnosis of the cause of dehydration also affects the course of treatment. This is another reason why identification of the underlying cause is so important.
- If you have a chronic disease such as congestive heart failure, kidney disease, endocrine disorders, or hyponatremia, do not make changes to your daily fluid intake. Ask your doctor what is right for you and keep in mind that recommendations for the general population may not be appropriate.