How to take care of yourself to keep your body from getting dehydrated.
- Create a habit of drinking water at regular intervals. In adults, you should drink about 2 liters of water, or about 8 glasses/day, and may drink more water when you need to lose more water, such as playing sports, having a fever, or having diarrhea.
- Eat fruits and vegetables that have a lot of water. To allow the body to absorb more water By choosing to eat vegetables and fruits that have a lot of water. Less sweet flavors such as cucumber, tomato, zucchini, watermelon, papaya, kale, strawberry, etc. The water in fruits and vegetables helps replace water that the body loses from hot weather. Plus, fruits and vegetables also contain antioxidants that help reduce inflammation on sunburned skin.
- Choose a time to do outdoor activities. Avoid being outdoors during sunny hours, from 10:00 a.m. – 3:00 p.m. You should stay in a well-ventilated area. Avoid staying in stuffy places for long periods of time.
- Take water breaks during exercise. When exercising outdoors or living outdoors You should wear clothes that are not uncomfortable. Good ventilation It should not be overdone because it causes the body to quickly cool down through the skin. and drink water take care of yourself.
- 30 minutes before exercising, drink 1-2 glasses of water.
- while exercising Take a sip of water every 30 minutes, about 1.25 glasses or 1 small bottle of water.
- After exercise You may choose to drink cold water. That helps you feel refreshed and the temperature drops to normal quickly. Because when we are in a place with high temperatures or the weather is hotter than usual Drinking cold water will help protect ourselves from heatstroke.
- Avoid alcohol/reduce beverages containing caffeine. Drinking alcohol and beverages containing caffeine will cause the blood to expand As a result, the mechanism in the body will expel water faster. Therefore, the body sweats more than usual and urinates more often. Until it can cause dehydration.
Hot weather like Thailand When the temperature rises, the body becomes dehydrated. (Dehydration) easily, which is caused by not drinking enough water or losing water in the body quickly, such as excessive sweating, vomiting, diarrhea. Report from ยูฟ่าเบท
Dehydration can happen to people of all ages. Especially in infants, children and the elderly. Including people with hectic lifestyles Therefore overlooking the issue take care of yourself of drinking water. When you drink less water than your body needs, dehydration can occur.
Complications from dehydration
- Heat stroke and sun cramps
- Symptoms of shock due to low blood volume take care of yourself Blood pressure and oxygen in the body decrease. Can be dangerous and even cause death.
- Seizures occur from mineral imbalances in the body. Muscles contract and you can lose consciousness.
- Urinary problems and kidney abnormalities such as kidney failure, urinary tract infections