What Causes Dehydration And How Do You Treat It?

Water plays a critical role in many bodily functions like eliminating toxins, lubricating of joints, and helping digestion. Water loss can also upset the balance of minerals (salts and sugars) in your body, which can then impair its proper functioning. So, how much water do you need? Well, this can vary from individual to individual – factors like the weather and your level of physical activity can decide the amount of water you need. But, on average, an adult woman needs approximately 2.1 liters of water in a day while a man needs about 2.6 liters. You might need more if you’re on a high protein or high fiber diet, or if you’re pregnant or breastfeeding.1 If this vital need for water is not met, you could face dehydration.
Thirst and darker colored urine are two early signs of dehydration. Other symptoms of dehydration include passing less urine; feeling nauseous, dizzy, or tired; getting muscle cramps and headaches; and having a dry mouth. If you start losing consciousness or feel confused, you could be dangerously dehydrated and might need immediate medical attention.

Let’s now take a look at some factors that could leave you dehydrated and how you can fight dehydration.

What Causes Dehydration?

You may get dehydrated:

If you don’t take in enough water
If you sweat excessively because of humidity, hot weather, fever, or strenuous exercise
If you have after severe diarrhea or vomiting;
If you have kidney disease, diabetes, or a hormone deficiency which increases the amount of urine you pass
If you take medications which increase urine output
If you have too much alcohol
If you’re recovering from burns2 3
Are You At Risk Of Dehydration?

Though anyone can get dehydrated some people are at higher risk:

Since infants and babies have a low body weight, losing even small amounts of fluid can make them dehydrated.
The thirst signaling mechanism in the elderly can be weak and they may not feel thirsty even when they’re becoming dehydrated.
People with conditions like alcoholism and diabetes are also vulnerable.

How Do You Treat Dehydration?

To prevent dehydration, keep yourself hydrated with at least 1.5 liters of water a day – but never all at one once. Instead, keep drinking water and other fluids (soups, milk, fresh juice, lemon water) and also eat water-rich foods such as salads and fruits.5
But what if you are dehydrated? Treating dehydration essentially involves replenishing lost fluids and minerals. Here are some tips on what you can do.

Treating Dehydration In Adults

Rehydrate: You can rehydrate yourself by taking in fluids, including plain water, soups, fresh juice, and fresh coconut water. Also eat fresh fruit or salads.

Avoid coffee, tea, and carbonated drinks: It’s best to avoid carbonated drinks as well as coffee and teas as these are diuretics that can leach away water further.

Sip small quantities: If you’re vomiting, take in small amounts of fluids frequently rather than a large amount of water at one go.

Have a sweet drink or salty snack: This can help replace lost sugar and salt.

Use an ORS: An oral rehydration solution (ORS) can help rehydrate you. This solution will have a mixture of sodium and potassium salts as well as starch or glucose and will help balance your body fluids. ORS products are available over the counter and your doctor will be able to recommend one for you.

Making an ORS at home: At a pinch, you can make an ORS at home. It’s a simple recipe – stir in six level teaspoons of sugar and a half level teaspoon of salt into a liter of clean drinking water, preferably water that has been boiled and allowed to cool down.6 Make sure that you accurately measure the quantities of salt and sugar needed. Too much sugar can worsen diarrhea while too much salt can raise sodium in the blood to unhealthy or harmful levels. more