CPR First Aid

helpful foods for dehydration

Helpful Foods for Dehydration

Water is essential for life, and when you don’t have enough of it, dehydration can set in quickly. Dehydration can cause a wide range of unpleasant symptoms, including headaches, fatigue, and dizziness. It can also lead to more serious problems such as heat stroke and seizures.

Why is Hydration Important?

The human body contains between 45 and 75 percent water. About 60% of an adult man’s body is made up of water. Compared to men, adult women have more fat in their bodies, taking up only 55 percent of their total body weight. And it’s in water where the body’s chemical processes take place.

A crucial part of a human diet is drinking water. It helps keep our bodies functioning properly, and prevents dehydration and its associated symptoms. Ultimately, it improves our overall health. Healthdirect highlights the different body functions where hydration is crucial. The body relies on water for:

  • regulating body temperature
  • keeping joints lubricated
  • moistening eyes, nose and mouth
  • absorbing nutrients
  • preventing infections
  • preventing constipation
  • making hormones and neurotransmitters
  • protecting organs and tissue
  • flushing out waste products
  • transporting oxygen to all body parts
  • delivering nutrients to cells
  • supporting cell growth and reproduction
  • improving sleep quality
  • improving cognition and mood

Hydration vs Dehydration

Dehydration happens when we lose more fluid than we take in, and it can have a number of effects on our bodies. Symptoms of dehydration include:

  • thirst
  • fatigue
  • lightheadedness
  • dark-coloured urine.

In severe cases, dehydration can lead to heat exhaustion, heat stroke or even urinary tract infection.

Recommended Fluid Intake

According to Australian guidelines mentioned by SA Health, below is how much fluid we need to drink every day. Note that one cup is equivalent to 250ml.

Men – about 10 cups

Women – about 8 cups

Pregnant and Breastfeeding – 9 cups

Children (1-5 y.o.) – 4 cups

Teenagers – 6 to 8 cups

Babies – 0.7 to 8.0 litres from breast milk or formula

Take Action in Dehydration

Dehydration can happen when you lose too much fluid from your body. It’s important to replace lost fluids by drinking clear fluids like water or fluids with electrolytes such as sports drinks. You can also offer small sips of oral rehydration solution to a dehydrated person.

First Aid for Severe Dehydration

This can be life-threatening. The person may need to be hospitalised and given IV fluids for replenishment. Call your local Adelaide emergency hotline (000) immediately.

Best Vegetables to Prevent Dehydration

To stay hydrated, you can eat foods that contain a lot of water found in fruits and vegetables. We’ve provided a list of our top food and drink choices that can keep you hydrated day in and day out.

There are a few vegetables that are particularly good for dehydration. They are high in water content and contain essential nutrients.


Are made up of 96% water, making them an excellent choice for hydration. Cucumbers also contain electrolytes like potassium and sodium, which can help replenish the body’s fluids.


Tomatoes are fruit but are commonly prepared or cooked like vegetables. It has high water content. They also contain lycopene, an antioxidant that has been shown to protect against some chronic diseases.


Another vegetable with high water content. Zucchini also contains vitamins A and C, as well as potassium and magnesium.


A leafy green vegetable that is high in water content. Spinach also contains vitamins A, C, and E, as well as iron and calcium.

These are just a few of the best vegetables for dehydration. If you are looking to increase your fluid intake, be sure to include these in your diet.

Best Fruits for Hydration

Fruits are a great source of water and can help keep you hydrated. Eaten in moderation, fruits can be a healthy part of your diet and an effective way to stay hydrated. Some of the best fruits to fight dehydration are:


This fruit is made up of 92% water and is packed with electrolytes like potassium and magnesium. It’s a great option for rehydrating after a workout or on a hot day.


This fruit is also made up of mostly water (about 90%). Cantaloupe also contains vitamins A and C, which can help boost your immune system.


These berries are about 92% water and contain a good amount of electrolytes. They’re also a good source of vitamin C, which can help prevent dehydration.


Oranges are made up of about 86% water and are a great source of electrolytes like potassium. They’re also rich in vitamin C, which can help improve your skin health and reduce the risk of dehydration.


This fruit is made up of about 91% water and contains electrolytes like potassium and magnesium. It’s also a good source of vitamins A and C, which can help protect your body against infection and improve your skin health.

If you’re dehydrated, it’s important to drink plenty of fluids and eat foods that are high in water content. These fruits can help rehydrate your body and replenish lost electrolytes.

10 Fluids and Drinks to Avoid Dehydration


Obviously, the best way to combat dehydration is to drink plenty of fluids. But not all fluids are created equal when it comes to hydration. Water is still the best choice for most people.

Coconut water

If you’re looking for a natural option, coconut water is a good option. It’s high in electrolytes and low in calories, making it an ideal choice for hydration.

Homemade sports drinks 

You can also make your own sports drink at home with just a few simple ingredients. This option is usually lower in sugar than commercial options, and you can tailor it to your own taste.

Fruit and vegetable juices

If you’re looking for a way to boost your intake of vitamins and minerals, fruit and vegetable juices are a good option. Just be sure to choose options that are low in sugar.


A bowl of soup can also help you stay hydrated, especially if it’s a broth-based soup. The liquid will help to replenish your fluids, and the warm temperature can be soothing if you’re feeling nauseous.


If you’re looking for a fun way to stay hydrated, try popsicles made with 100% fruit juice or yoghurt. They’re a refreshing treat that will help you stay hydrated.

Herbal tea

Herbal teas can also be helpful in combating dehydration. Some herbs, like chamomile, ginger, and lavender, can also help to soothe an upset stomach.


Milk is a good choice for hydration if you’re looking for a creamy option. It’s rich in electrolytes and also contains protein and other nutrients.


A smoothie made with fruits, vegetables, and milk is a great way to get all the benefits of hydration. The fruits and vegetables will add essential vitamins and minerals, while the milk will help to replenish electrolytes.

Coffee and tea

While you may not think of coffee or tea as hydrating options, they can actually be helpful in combating dehydration. Just be sure to limit the intake of caffeine, especially if the person is already dehydrated.


Dehydration can cause a number of issues in the body, including decreased productivity, poor cognitive function, and even death. Drink plenty of fluids each day to stay well-hydrated. In addition, use the recommended foods and drinks as part of your daily diet.

First Aid Training for Dehydration in Adelaide

Emergency cases can be prevented or managed. If you are interested in enrolling in a first aid course in Level 1/174 Gilles St, Adelaide 5000, contact CPR First Aid for more information.

CPR First aid courses and training are open to all since emergency situations such as severe dehydration can happen to all ages, anywhere in Australia. NRT LogoHLTAID010 Provide an emergency first aid response is one of our popular courses. Reach out to us anytime for your queries.

Subscribe now & receive Exclusive DISCOUNTS on your booking!