Discover how to stay hydrated – Tips And Tricks!
Easy steps to stop dehydration in its tracks
How to stay hydrated in hot weather
The more time you spend in a warm climate, the greater the fluid replacement that your body requires. To stay hydrated in a warm climate, bring fluids with you. If it is not possible at all, schedule your outdoor activities early in the morning or in the afternoon when the sun is less strong, as this measure will decrease your dehydration rate.
- If you work outdoors and you also live in a place with a warm climate, you can choose to do exercises at times of the day that are cooler outdoors. This will make it easier for you to maintain adequate hydration without having to consume large amounts of fluid.
Dehydration can occur not only as a result of not drinking the necessary water, but also as a side effect of diseases such as heat stroke, diarrhea and vomiting. The symptoms of dehydration may include thirst, dizziness, vertigo, confusion, decreased urination, dark urine, dry mouth, dry skin, fatigue and, in more severe cases, increased heart rate and breathing. Whether you are very dehydrated due to illness or simply looking to incorporate better hydration into your life as a measure of health, with the right strategy you can achieve your goal.
Stay hydrated by drinking more water
Sounds obvious, but many people do not consume the recommended amount of water daily. To really stay hydrated, it is recommended to drink between 8 and 15 glasses of water a day, depending on your level of activity and other factors such as your body weight and your exposure to the sun or warm temperatures. Try to consume at least 8 glasses of water a day.
Drink smaller amounts more often.
- Keep in mind that even when you do not feel thirsty, it is important to maintain an optimal fluid intake.
- If you have ever felt irritable after a long walk, without having drunk for a few hours, it’s very likely that your irritation is due to simple dehydration.
- Also, just because it’s cold does not mean you do not need extra fluids. Excessive effort, relentless weather, dryness, etc., can help you get dehydrated.
Compensate any dehydration after exercise
Many people underestimate the amount of fluid lost when they sweat when they go to the gym or do another form of exercise. To negate any dehydration after exercise, It is recommended to drink between 1 and 3 glasses of water before starting your exercise routine and bring a bottle of water with you while you exercise.
You can substitute water with sports drinks to replenish the electrolytes (the salt balance), since you also lose salt when you sweat (many sports drinks contain calories, which will give you the energy you need to have a better performance when doing intense exercises) .
- For endurance sports, an electrolyte drink is elementary to the extent that salt is important for your body to absorb water. 
- In the case of shorter exercises, regular water will suffice.
Know the factors that will affect the amount of water you must drink.
An important step to stay well hydrated is to know your water intake needs. Remember that the basic recommendation of 8 glasses of 240 ml (8 ounces) of water per day is flexible. You will have to take more than this amount depending on the following factors:
- the number of exercises you perform
- the environment (higher temperatures or even the use of interior humidifiers means you should consume more water)
- the altitude (higher altitudes dehydrate more)
- pregnancy and lactation, both of which increase your water needs
Avoid sodas, drinks with caffeine and alcohol for better hydration.
Contrary to popular belief, if you try to increase your hydration level, soft drinks (such as ginger ale) are an ineffective option. The link between soda and dehydration is due to these types of drinks containing too much sugar and too little salt. This in turn decreases the effectiveness of water absorption. 
- Caffeinated drinks are also a bad choice because they have diuretic properties, which means that they stimulate the loss of water from the body and not the gain. Although a cup of coffee or tea in the morning should not cause many problems, avoid drinking these drinks in excess if you try to improve your hydration.
- It also avoids consuming too much alcohol, as it has a dehydrating effect.
Check your urine as a sign of your hydration status.
Dark colored urine (dark yellow), especially if accompanied by decreased urination, is a sign of dehydration. On the other hand, light colored urine is a sign that your body is well hydrated. Do not be afraid to check the toilet, as this is one of the most effective ways to evaluate the hydration status of your body.
Recognize the signs of severe dehydration.
If you experience dizziness, vertigo, confusion or altered vital signs (such as an accelerated heart rate and an increase in the respiratory rate), you may have a severe form of dehydration that requires medical attention. The most common causes of severe dehydration are heat stroke (due to spending a lot of time in the sun), extreme endurance sports, and illnesses that involve diarrhea or vomiting.
- If you think you may have any of these medical conditions or if you are worried that you may have severe dehydration, it is better to visit a doctor as soon as possible to obtain treatment.
Signs of dehydration in children
If your child is sick, he may become dehydrated much more quickly than an adult and it may be necessary for a doctor to check him sooner than an adult. There are If your child becomes listless and has a hard time waking up, then it is necessary to take him to emergencies. If your child does not have tears when he cries, take him for evaluation. These are other symptoms of dehydration in children: 
- no urinating or urinating less than normal (a small child may have dry diapers for at least 3 hours)
- Dry Skin
- feeling dizzy or lightheaded
- sunken eyes or fontanelles
- breathing or rapid heart rate
Receives fluids intravenously.
Intravenous fluids are the fastest and most effective way to replace fluids if you suffer from severe dehydration. This is because the fluid is injected directly into your vein instead of having to go through the long route of absorption by your digestive system. Intravenous fluids are also designed for your specific needs with the perfect balance of fluid, salt and calories to optimize your body’s hydration and your overall health.
- If you have a disease such as diarrhea or vomiting, you may not be able to drink liquids orally (due to nausea, vomiting or diarrhea, which prevents absorption).Therefore, intravenous fluids may be your only option in severe cases.
Get a diagnosis of the underlying cause of dehydration.
It is important to understand that severe cases of dehydration not only require fluids for treatment, but also to diagnose and solve the underlying cause of dehydration (a job that is best done by an experienced doctor). If you try to rehydrate on your own, without first identifying the cause of the problem, it is unlikely that this will lead to a lasting or permanent solution. Therefore, if you are not sure, it is better to visit a doctor, as it can guide you through the steps to properly hydrate and recover your good health.
- In many cases, the specific diagnosis of the underlying cause of dehydration also affects the course of treatment. This is another reason why identifying the underlying cause is important.
Drink more water when you are pregnant or breastfeeding.
The recommended water intake for pregnant women is 10 glasses a day (as opposed to 8 glasses for non-pregnant women). For breastfeeding mothers, the recommended water intake is 13 glasses per day. In both cases, you will have to drink more water for your baby and to facilitate the production of milk which uses a large amount of water.
How to choose foods that keep you hydrated
While drinking water is the best way to stay hydrated, you can also rehydrate your body by consuming certain foods. Although some of these foods can only be found in some seasons, you must be able to get at least one of the ones you have on your list.
Consume cucumber for its high water content.
When it comes to foods that keep you hydrated, cucumber is a great choice! Cucumber has approximately 96.7% water and can be found during the summer months. Accompany this vegetable with yogurt or consume it in soups to have more variety.
Hydrate your body fast, with a lettuce salad.
Excite your palate with some radishes.
Hydrate yourself with some tomatoes.
Eat green pepper that contains a lot of antioxidants and water.
Combat chronic diseases by consuming cauliflower.
Eat a sweet watermelon with a high water content to satisfy your appetite.
Consume spinach rich in fiber.
Protect your heart by consuming starfruit.
Eat berries to quench thirst.
Fill yourself with vitamins while consuming broccoli.
Opt for carrots for a snack instead of fries.
Replace the candy with the melon.
Coconut water and hydration
In recent years it has been discovered that the properties of coconut act as natural filters of vitamins and minerals , so a great option to stay hydrated is to consume coconut water, as it contains important minerals to nourish our body such as sodium, potassium, magnesium and calcium. By drinking coconut water you will help:
- Eliminate toxins
- Strengthen the immune system
- Raise hydration levels
- Nourish your bones, nails and teeth
- Improve digestion
- It hydrates us without calories
Explore more ways to stay hydrated
- Take 8 or more glasses of water per day (more if you are in a heated area or if you want to replenish fluids).
- Freeze fresh fruits to prepare a simple snack to take away.
- People with kidney disease should avoid eating carambola because of their high levels of oxalic acid.
- Tomatoes contain large amounts of lycopene.
- If you stop eating salty foods, you will be less thirsty.
- A salad with shredded lettuce, baby spinach, tomato, cucumber, green pepper, carrot and radish will provide a large amount of water, vitamins, minerals and antioxidants (including lycopene) and does not contain many calories.
- ↑ http://www.hopkinsmedicine.org/healthlibrary/conditions/non-traumatic_emergencies/dehydration_and_heat_stroke_85,P00828/
- ↑ https://www.nlm.nih.gov/medlineplus/dehydration.html
- ↑ https://www.nlm.nih.gov/medlineplus/dehydration.html
- http://www.cnn.com/2013/11/13/health/gallery/fifteen-hydrating-foods/index.html?hpt=hp_c3 –