This is an automatically translated article.
You need to rehydrate after any activity that causes you to sweat a lot like a high-intensity workout, sauna or hot yoga classes. Rehydration is also important to prevent the consequences of dehydration if you have the stomach flu or are recovering from a night of drinking.
The article below discusses dehydration symptoms and quick, effective ways to rehydrate at home.
1. Symptoms of dehydration
Every cell, tissue and organ in the body needs water to function. Water helps regulate body temperature, transport nutrients, lubricate joints, remove waste and circulate blood. That means your body won't be able to perform these functions if you're dehydrated (more water is lost than the body absorbs).
For example: You can become dehydrated due to sweating, vomiting, diarrhea or taking diuretics,...
Some groups of people are more susceptible to dehydration than others such as children, the elderly. and people with certain medical conditions such as diabetes and kidney disease .
Symptoms of dehydration include: Increased thirst, dry mouth, dry skin, frequent urination, fatigue, dizziness, headache,... The color of urine is also an indicator of status. hydration status. In general, the lighter the color of the urine, the more hydrated it is. Urine color can also change due to other reasons such as diet, the use of certain medications, certain medical conditions,...
Mất nước có thể khiến người bệnh gặp tình trạng khô miệng
2. 5 ways to quickly rehydrate and electrolytes
2.1 Drink water Drinking water regularly is the best and cheapest way to rehydrate the body. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or when you need to rehydrate (after a workout, for example).
It should be noted that certain factors, such as genetics, also cause some people to lose more sodium through sweat than others. If you often get cramps when exercising or your eyes are sweaty, it means that you lose a lot of sodium through sweat. And if this happens to you, you need to find ways to rehydrate and rehydrate (sodium), especially after intense exercise or prolonged exposure to high temperatures. You can replace sodium in your body through a well-balanced diet.
2.2 Coffee and tea Coffee and tea contain the stimulant caffeine, which can cause temporary dehydration because it acts like a diuretic. However, if you drink coffee and tea in moderation, it can provide water for the body similar to filtered water and also provide the necessary energy for you.
Caffeine only dehydrates if we take a dose of about 250 - 300g, equivalent to 2-3 cups of 240ml coffee or 5-8 cups of 240ml tea.
If you don't like drinking coffee or plain tea, add unsweetened almond milk to your coffee or herbs like cinnamon, lemongrass or nutmeg to your tea...
2.3 Drink skim milk and low in fat In addition to providing a wide range of nutrients, milk has excellent hydrating properties. Milk contains naturally high concentrations of electrolytes, which help balance the water in the body.
Research shows that skim and low-fat milk is a pretty good way to rehydrate you with the same effectiveness as other sports drinks. You can drink skim and low-fat milk after intense exercise to rehydrate and provide more protein and other important nutrients for the body. The high-quality proteins in milk also help with muscle recovery and muscle building after exercise.
However, you need to be aware that drinking milk after exercise can cause stomach upset such as bloating. Besides, it is also not an appropriate choice for people who are intolerant to lactose or certain types of milk proteins. Also, full-fat dairy is also not a good choice for people who are experiencing diarrhea or vomiting as it can worsen these conditions.
Uống sữa tách béo và ít béo là một trong các cách bù nước và điện giải tại nhà
2.4 Eat more fruits and vegetables Containing 80-99% water, fruits and vegetables make for a perfect hydration snack. Meanwhile, processed foods like cookies, cereals and chips contain only 1-9% water. Therefore, eating fruits and vegetables is a very effective way to rehydrate.
Fruits and vegetables with the highest water content include: Berries, melons, oranges, grapes, carrots, lettuce, cabbage, spinach,... You can store a variety of fruits fresh plants and vegetables in the refrigerator to be ready to replenish when needed. Frozen fruits and vegetables are just as nutritious as fresh and in some cases even more nutritious. A study has shown that frozen chickpeas and blueberries contain more vitamin C than fresh chickpeas and blueberries.
So try making a nutritious smoothie that combines both fresh or frozen fruits and vegetables, with a splash of milk or Greek yogurt.
2.5 Other rehydration solutions Using an oral hydration solution helps prevent and treat dehydration caused by diarrhea or vomiting. These drinks are also recommended to use to recover from exercise and treat hangovers.
These solutions are water based and usually contain electrolytes such as potassium, sodium, chloride, sugar, etc. Some solutions also contain other ingredients such as prebiotics and zinc. While these rehydration drinks help replenish water and electrolytes, they are often quite expensive.
However, you can make your own rehydration and electrolyte solution using the following kitchen ingredients: 1 quart of water + 6 teaspoons of sugar + 1/2 teaspoon of salt. Place the above ingredients in a large bowl, stirring until the sugar and salt have dissolved. You can use more flavor enhancers to improve the taste if desired.
Dehydration is a condition in which the body loses more fluid than it takes in. For most people, drinking water is the best way to rehydrate. Other options include using tea, coffee, milk, fruits, vegetables and rehydration solutions,...
Follow Vinmec International General Hospital website for more health information, nutrition, beauty to protect the health of yourself and your loved ones in the family.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
