If you ignore your thirst, dehydration can
slow you down.
But thirst is not just a burdensome fancy of
our body; it is a clear warning signal, which
it tells us insistently and vehemently that
we lack essential fluid –
When someone gets dehydrated, it means the amount
of water in his or her body has dropped below
its adequate level (our bodies are about two
thirds water).
If you ignore your thirst, after a while you
could begin to experience the following symptoms:
Feeling dizzy and light-headed
Having a dry mouth and nose
Producing less urine and darker urine
As the condition progresses, a person with dehydration
could experience deep, rapid breathing and notice
that his or her eyes are sunken and feel dry.
If a person goes without fluid for several days,
he or she will grow cold and sweaty, blood pressure
will drop, and muscles will cramp. The person
may eventually develop kidney problems and might
become confused.
The easiest way to avoid dehydration is to drink
lots of fluid each day.
This might mean as many as 6 to 8 cups of fluid
a day for some people, depending on factors
like how much water they're getting from foods
and other liquids - and how much they're sweating
from physical exertion.
1. DRINK BEFORE YOU FEEL THIRSTY
The problem with thirst is that we first feel
it when a clear drop in productivity has already
set in (though not yet noticeable by ourselves).
Medical studies show that 2 % less body fluid
already reduces our productivity by about 20
%. A lack of concentration, fading motivation
and fatigue are the typical consequences.
2. DRINK MORE THAN YOUR THIRST TELLS
YOU TO
The need for fluid of an adult amounts to about
1.5 to 2 litres a day and increases due to physical
stress up to 10 litres. The “Golden Rule”
therefore is: You can never drink too much!
3. DRINK THE RIGHT BEVERAGE
Being well hydrated is important to your physical
and mental health.
Some plans just backfire – you achieve
the same result with some drinks like, for example,
coffee, which is unsuitable to increase our
body fluid (it has a draining effect). You also
have to be careful with beverages with a lot
of sugar added, which bring the body a short
high, but then an even longer low. Ideal drinks
are low on calories and low in sugar, which,
in addition, contain valuable minerals and vitamins.
4. RESPONSIBLE CARE
Little ones especially, forget to drink or to
tell you that they need to drink. If you find
the children getting peaked and cranky in the
afternoon, it might be because they're dehydrated.
Common symptoms of dehydration are crankiness,
headaches, aches in the joints and weariness.
If your child says he/she is thirsty, don't
make the child wait for liquid. Dehydration
has already begun.
5. THE BENEFITS OF BEING WELL-HYDRATED
Have you heard the saying that 8 glasses of
water a day helps keep your skin healthy? It's
true, but there are other benefits to getting
those 8 glasses or more:
Boosts physical and mental endurance.
Helps maintain a pleasant demeanour. Dehydrated
adults and children tend to be irritable and/or
lethargic.
Helps prevent muscle cramps in legs, hands,
and feet -- and achy stiffness in your joints.
Can prevent headaches. Are you prone to
migraines, cluster headaches? Ask yourself
how much water you drink in a day. If it isn't
at least 48 ounces (preferably more), you
might be dehydrated.
Some studies show hydration can decrease
the risk of kidney stones and lower the risk
of certain cancers by helping the body to
flush out toxins.
Helps keep your digestive system working.
Fluids soften the stools, making them easier
to pass.
Helps prevent urinary tract infections by
helping to flush away bacteria.
Helps keep pregnant women from being constipated
-- and it can also help the body flush away
excess fluid that can lead to bloating and
oedema (swelling).
Helps nursing women with milk production.
If you are having a problem with milk supply,
ask yourself how much water you're drinking.
Helps keep your eyes and skin moist and
healthy. When the body is dehydrated, it looks
for moisture from wherever it can find it
-- including the eyes and skin.
Can help asthmatics breathe more efficiently,
according to experts. Apparently, dehydration
interferes with how well the lungs function
(thereby increasing the
