We can not always rely on the sense of thirst when the need for water is in question, especially children and elderly people. The best indicator of the quality of hydration or water shortages in the body is urine. Bright and clear urine is a sign of good hydration, while the dark and cloudy urine is a sign of lack of water in the body.
Children can become dehydrated if they lose large amounts of fluids and salts during fever, insufficient fluid intake during illness, diarrhea, vomiting or prolonged periods of exercise. As the water makes two-thirds of our body weight, fluid loss it is important to catch up as soon as possible. Encourage children to frequently drink small amounts of fluids to avoid dehydration during illnesses.
People who usually drink a little liquid are exposed to long-term risk of kidney disease, disorders of mental function, digestive system and even heart problems. In addition to urine, there are other signs that point to a lack of water in the body, such as: Dry mouth, sticky and thick saliva, flushing, drowsiness and fatigue, thirst, reduced need to urinate, dark yellow color of urine, little or no tears during crying, headache, constipation or constipation.
Signs warning of severe dehydration, which requiring medical attention are: Extreme thirst, dizziness or drowsiness, very dry mouth and skin, not present urgency, lack of sweating, low blood pressure, Rapid breathing and heart beating pulse, fever, Unconsciousness.
To prevent dehydration, consume water before you feel thirsty. It is good to keep in mind:
– Enter at least 2 liters of water per day and when you do not feel thirsty, especially in hot summer time
– Sports drinks are often easier to drink of clean water because they are flavored, but avoid those with a lot of sugar, because instead of having it go out, they cause thirst.
– Avoid drinks with caffeine and alcohol as these drinks by themselves cause dehydration.
– Carbonated soft drinks cause a feeling of fullness and can prevent adequate consumption of water.
– Eat as many fruits and vegetables (watermelon is about 90% water in it), and avoid heavy and fatty foods.