Water is essential for life, and dehydration can quickly set in when you don’t have enough of it. Dehydration can cause a wide range of unpleasant symptoms, including headaches, fatigue, and dizziness. It can also lead to 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. Adult women have more fat in their bodies than men, 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 our bodies function 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, affecting our bodies. Symptoms of dehydration include:
- thirst
- fatigue
- lightheadedness
- dark-colored urine.
In severe cases, dehydration can lead to heat exhaustion, heat stroke, or even urinary tract infection.
Recommended Fluid Intake
According to Australian guidelines by SA Health, below is how much fluid we need to drink daily. 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 of 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 like sports drinks. You can also offer a dehydrated person small sips of oral rehydration solution.
First Aid for Severe Dehydration
Severe dehydration can be fatal. The person may need to be hospitalised and given IV fluids for replenishment. Take action and call your local Adelaide emergency hotline (000) in emergency scenarios.
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.
Cucumbers
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
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.
Zucchini
Another vegetable with high water content. Zucchini also contains vitamins A and C, potassium, and magnesium.
Spinach
A leafy green vegetable high in water content and packed with vitamins A, C, and E, as well as iron and calcium.
These are just a few of the best vegetables to prevent 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. When 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:
Watermelon
This fruit is 92% water and rich in potassium and magnesium, two electrolytes. It’s an excellent option for rehydrating after a workout or a hot day.
Cantaloupe
This fruit is also mostly comprised of water (about 90%). Cantaloupe also contains vitamins A as well as C, which can help boost your immune system.
Strawberries
These berries contain about 92% water and a good amount of electrolytes. They’re also a good source of vitamin C, which can help prevent dehydration.
Oranges
Oranges comprise about 86% water and are a great source of electrolytes like potassium. High vitamin A and C content help your body fight infection and improve skin health.
Grapefruit
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 your skin stay healthy and protect your body from getting sick.
If you’re dehydrated, it’s essential 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
Water
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 drinksÂ
You can also make your sports drink home with just a few simple ingredients. This option is usually lower in sugar than commercial options, and you can tailor it to your taste.
Fruit and vegetable juices
Fruit and vegetable juices are an excellent way to increase your intake of vitamins and minerals. Just be sure to choose options that are low in sugar.
Soup
A bowl of soup can also help you stay hydrated, especially if it’s a broth-based soup. The liquid will help replenish your fluids, and the warm temperature can be soothing if you’re nauseous.
Popsicles
Popsicles made with 100% fruit juice or yogurt are a refreshing way to stay hydrated. They’re a refreshing treat that will help you stay hydrated.
Herbal tea
Herbal teas can also help combat dehydration. Some herbs, like chamomile, ginger, and lavender, can also help to soothe an upset stomach.
Milk
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.
Smoothies
A smoothie made with fruits, vegetables, and milk is a great way to get hydration benefits. 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, in fact, they can aid in preventing dehydration. Just be sure to limit caffeine intake, especially if the person is already dehydrated.
Conclusion
Dehydration can cause several 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, include 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 (RTO NO 21903) for more information.
CPR First aid courses and training are open to all since emergencies such as severe dehydration can happen to anyone, anywhere in Australia. HLTAID010 Provide basic emergency life support is one of our popular courses. Reach out to us anytime for your queries.
