8 Things that Will Dehydrate You Fast
Did you know that there are certain activities, foods and even drinks that can actually dehydrate you? Paradoxically, some drinks, such as coffee and alcohol can lead to dehydration. However, as you already know, staying hydrated is one of the most important things that you have to take into consideration if you want to stay as healthy as possible. Hydration keeps your body healthy, improves your memory and keeps your energy up.
According to experts, there are some activities, such as spending time outside in the hot sun or exercising that can lead to dehydration. Symptoms of dehydration include dry mouth, thirst, fatigue and dizziness and in this situation, you have to drink more water.
Of course, “dehydration can easily happen to anybody,” says Amy Goodson, RD, in Dallas-Fort Worth, Texas. And this process of dehydration occurs when your body is losing more fluid than it’s actually receiving.
So, here are some sneaky things that will dehydrate you fast. Read on for more info!
Well, you don’t have to run ten miles at a sports competition to feel exhausted and dehydrated, because you may experience the same symptoms if you are simply gardening in your backyard.
“If you are not well-hydrated before working in your yard or gardening, you may sweat a lot, which can lead to dehydration,” says Goodson.
The explanation is that people don’t see this activity as a moderate-intensity exercise (which is exactly what it is according to the Centers for Disease Control and Prevention (CDC)), and they don’t take into consideration the importance of water in these situations that involve physical movements. So, they will get dehydrated and won’t know the real cause. So, the next time when you want to work in your garden, try to keep a bottle of water next to you, use sunscreen and moisture-wicking clothing.
Protesting for various causes
If you want to be a protesting member of a certain organization or simply support human rights, but this process involves walking through different cities, then try to drink plenty of water because you will need it, especially if you do this activity during the summer.
“You’re generally outside for long periods of time in a hot environment and not paying extra attention to hydrating,” said Goodson.
In this case, if you want to avoid an unexpected trip to the emergency room, try to stay on top of your water intake, because protesting all day can lead to sweating and dehydration.
Whether you have the common flu or COVID-19, or of course, other diseases that can cause fever, it’s very important to stay hydrated, because when your body has a higher temperature, you need to drink more water. So, “you need to drink more fluids,” says Goodson.
In general, being sick can decrease your appetite, so you won’t eat enough or you won’t be able to get all the essential nutrients for that day, and your body will need to be hydrated. In this case, you can opt for a drink that contains electrolytes such as Gatorade or soup. “Soup is saturated with salt, which will help you retain fluid,” says Goodson.
Attending an outdoor concert
The next time when it will be possible to attend an outdoor concert or festival, you should take plenty of water with you, because it’s important to stay hydrated, especially when you dance, walk and spend time in the hot sun. “Heat can cause some people to feel fatigued, nauseous, and dizzy,” said Goodson.
Moreover, many people tend to drink a lot of alcohol or juices sold at concerts and festivals, but these drinks won’t keep you hydrated, especially when you urinate frequently. As we said before, alcohol can lead to dehydration, so pay attention to the quantity and mix it with water.
People with high blood pressure probably take diuretics or “water pills” that lower blood pressure, helping the body excrete sodium, but you will also lose water by urinating frequently.
“When you become dehydrated, you lose fluid, which makes the blood thicker. The result is that it’s more difficult for your heart to pump blood out to your extremities,” said Goodson.
In addition, if you suffer from hypertension try to avoid hot and humid environments, because they could adversely affect your health. You should talk to your doctor about your treatment and how it affects hydration.
Drinking a lot of coffee
Well, according to experts, caffeine won’t dehydrate you, if you drink a reasonable amount, but things are different when you exercise. “In reasonable amounts, for people not overly sensitive, caffeine may be a useful performance-enhancing supplement,” says Andrews.
Nevertheless, people who consume more than 4 to 5 mg of caffeine per kilogram of body weight (2.2 pounds) can get dehydrated.
“Drinking caffeine-containing beverages as part of a normal lifestyle doesn’t cause fluid loss in excess of the volume ingested. While caffeinated drinks may have a mild diuretic effect — meaning that they may cause the need to urinate — they don’t appear to increase the risk of dehydration. Water is probably your best bet to stay hydrated. It’s calorie-free, caffeine-free, inexpensive and readily available,” said Katherine Zeratsky, R.D., L.D. to Mayo Clinic.
Not drinking enough water before a sports competition
One of the most important things that you have to do before a sports competition is to drink plenty of water to stay hydrated. “Hydration before sports is 100 percent controllable,” says Goodson. According to experts, the recommended dose of water is between 16 and 20-ounce bottles of fluid every hour.
Moreover, the American College of Sports Medicine recommends drinking 5 to 7 ml of beverages per kg of body weight at least four hours before exercise.
Your body is not ready for the heat
People who exercise in the heat have a more resistant body to higher temperatures. “People who exercise a lot and are used to functioning in a hot environment typically have good blood flow. They’ve trained their body to function during bouts of intense sweating and heat, and they also might be more cognizant of their hydration needs,” Goodson explains.
So, before exercising in the heat or choosing a vacation in a hotter climate, try to prepare your body for higher temperatures and don’t forget to drink plenty of water. Nonetheless, try to stop any activity if you notice certain symptoms of dehydration, such as dry mouth, muscle cramps, headache or dry skin.