We all know it's getting too hot and many of us are facing dehydration. Dehydration is commonly defined as a harmful reduction in the amount of water in the body. Dehydration doesn’t just affect you when you are outside sweating, or when hiking through the hot desert. Dehydration can affect you just as easily when going through your normal daily activities.
Symptoms of Dehydration
The symptoms that we experience during dehydration can vary depending on the person but there are some common offenders that most of us experience including a headache, dry skin and dizziness. Some other common signs and symptoms include the following:
- Dry mouth
- Increased thirst
- A low volume of urine with a darker yellow color than normal
- Tired or sleepy
- Dry skin
- Muscle cramping
To keep your body hydrated, how much water should you drink each day? That is a question we are asked on a weekly basis at Foothills Sports Medicine. The answer to this can and will vary with almost every individual. Activity, size, environment, age, medications, and type of fluids can all affect the answer to how much fluid you need to take in a day. Most physicians, when pushed, say you need 8 to10 glasses of water per day.
Staying hydrated is important for optimal health for your entire body including your hair and skin. The average adult human body is about 60 percent water. Skin alone contains 63 percent water. Water is required for our cells to transport nutrients and minerals throughout our bodies.
When you don’t drink enough water, you become dehydrated. Dehydration prevents your body from eliminating toxins through your skin, which in turn makes your skin more susceptible to skin problems and disorders, such as dry skin, eczema, psoriasis, discoloration, and even premature wrinkling. Assuming these issues were caused by dehydration, they can be improved over time with proper hydration.
Tips to stay hydrated:
- Drink a lot of water (30-50 ounces per day)
- Eat water dense foods such as fruit
- Drink coconut water to replace lost electrolytes when you sweat
- Stay away from salt
How to test if you are dehydrated or not?
By pinching the skin on the top or backside of your hand you can easily check whether you should be drinking more water. If your skin bounces back to a quick, smooth position then you are less likely dehydrated. If your skin slowly goes back flat to your hand and leaves a crease for a few seconds, then it’s probably time to find some water.