What are the symptoms of dehydration?
The symptoms of dehydration include reduced tears, dry oral mucosa, increased body temperature, decreased body weight, decreased skin tension, increased breathing, increased heart rate. One of the symptoms of dehydration actually includes losing the sense of thirst, so sometimes you can’t feel thirsty at all.
Especially the elderly should pay attention to the fear of running to the toilet to drink less water, more likely to dehydration, if there is an infection such as pneumonia and fever rapid loss of water, more likely to be combined with acute kidney failure.
It is recommended that healthy people should develop the habit of drinking more water, it is best to drink a few mouthfuls of water every one or two hours, sweating in summer, the body does not feel the loss of water (breathing, skin evaporation) resulting in a relatively high loss of body fluids.
7 hydration tips
- The earlier you start hydrating, the better. It’s best to drink 1 to 2 glasses of water when you wake up in the morning.
- Don’t forget to bring a water bottle with you when you go out. In addition to the convenience of drinking water, it can also be used to calculate the amount of hydration.
- Drink 500cc of water two hours before exercise, so that the excess water can have sufficient time to be excreted from the body.
- Drink 300 cc of water 30 minutes before exercise and 150 cc of water every 15 minutes during exercise.
- The longer you exercise, the more you exercise in a hot and humid environment, and when you sweat too much, you must increase the intake of water appropriately.
- Don’t wait until you are thirsty to drink water.
- After exercise, you should replenish water in large quantities.
Some studies have pointed out that if the duration of exercise is less than an hour, hydration alone is sufficient. If the exercise lasts for more than an hour, it is best to drink a sports drink to replenish the electrolytes and calories lost along with it. Coffee and tea contain diuretic caffeine, which accelerates the loss of body water, so it is not recommended to drink before and after exercise.
Drinking water correctly and adequately can make us exercise more confidently and safely.
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