What are the symptoms of dehydration and how to prevent it?

Dehydration occurs when our body removes more fluid than we ingest and therefore the decrease in fluid prevents the body from carrying out its functions normally. Our body under normal conditions loses and must recover 2 to 2.5 liters of water daily, these losses are produced by sweat, urine, defecate, breathe and that must be replaced daily so that dehydration does not occur.

The signal that the organism transmits to us so that we do not reach a state of dehydration is thirst, although we should not reach this signal because it indicates that we are beginning with dehydration, so that, even if thirsty, drink liquids because your body needs it.

The groups of people most likely to suffer from dehydration are babies, children, the elderly, people with fever and diabetics. If we live with one of these people we should make them drink liquids so as not to reach the state of dehydration since they are rarely thirsty, especially babies and the elderly.

The most common causes of dehydration:

  • When the person is suffering from a gastroenteritis that causes diarrhea and vomiting in this situation the loss of fluids and mineral salts increases which we must take special care.
  • When the person has high fevers, his sweating increases what leads to increase the loss of liquids and mineral salts.
  • When the person has an excessive emission of urine.
  • When the person exercises in situations with abundant heat since it expels a lot of liquid and mineral salts should ingest enough so that dehydration does not occur.

How to prevent dehydration?

Following are some of the steps which you need to take into the consideration to prevent dehydration:

  • Drink 2 or 2.5 liters of daily liquids. It does not have to be just water. You can also eat foods with high water content such as fruits and vegetables.
  • Do not wait to be thirsty to drink water because when this symptom appears it is because dehydration has already begun.
  • Always bring a bottle of water with you to remember that you have to drink.
  • Do not substitute water for drinks with caffeine or alcohol since this act with diuretics and their effect is to increase the urge to urinate that is, dehydrate.
  • If you do physical exercise increase the consumption of liquids since your sweating increases.
  • Take special care with people vulnerable to suffering from dehydration such as the elderly and children, encourage them to drink fluids since these groups of people do not feel the need to drink.
  • In times of intense heat, try to stay in a cool place.
  • Try to consume different types of liquids so that it is more palatable. As for example watery fruits, soft drinks, fruit juices, soups, and etc. But make sure to avoid alcoholic beverages and high-protein drinks.