Dehydration is the state when you lose more water than you take in. The body becomes unable to perform basic physiological tasks like maintaining body temperature, and excreting waste products. Water is lost from your body in sweat, tears, urine, and feces. Even with every breath some water is exhaled out.

Effects of Lack of Water

Water composes more than 60% of your body. So lack of water shows in many different ways. In mild dehydration you feel tired and lethargic. you may get a headache. You may become irritable, uneasy and with foggy focus. All the sweating you have in the gym in fact has lowered your blood volume, a little bit decreasing your blood pressure and volume.

Thirst

Feeling thirsty is a sign that you are dehydrated. It is the signal of your body tell you to replenish the lost water. By the time you get the urge to drink and silence your thirst you are already dehydrated a little. As long as you pay attention to the thirst signal and grab some glass of drink, everything is right. For adults it can be a little delayed with no harm and this way you can establish some habit regarding timings of drinking water and keeping hydrated.

Some Risk Factors

The risk of dehydration is high in specific situations. If you have diarrhea, you can lose more than a gallon in one day. Kids and babies get dehydrated faster than adults because their size is smaller. Elderly also are at higher risk, and in old age the sense of thirst gets duller. Vomiting, hot atmosphere, prolonged sun exposure, excessive sweat; all can lead to dehydration. pregnant and breastfeeding women need more amounts of water.

Young Kids

Babies and children may not tell you what is going on and what they need. You may have to look for some signs. When dehydrated the tongue is dry, they have no tears when crying, diapers way not be wet for 3 hours, and they could be harder than usual to please. In severe case they may have sunken eyes and cheeks, pinchable skin, dry mouths, fast breathing , feeble pulse and drowsiness.

Older Kids and Adults

You will feels thirsty, and your mouth will become dry and sticky. Your rate of going to bathroom is much decreased with little urine produced. You may have the urge to pee in under than 4 times a day and when you go the amount is scant and the color is darker with a stronger smell. You will feel dizzy, and you may collapse or pass out. Thirst may intensify more, your respiration rate will increase as will your heart rate. You can get confused or socked. prolonged lack of fluids is a serious condition

Eight Cups a Day?

This rule is old but it is not based on science. As a rough rule it is fine in general. The amount of water you need depends actually on the balance of electrolytes in your body. This is affected by the level of activity, the ambient temperature, the amount of salt you take in ,and your overall body health. The color of your urine is a good indicator to whether you drink enough. You are fine when it is clear or pale. If it is darker then you need to drink.

Electrolytes

Electrolytes are basic ions in your body fluids and they are necessary for your body functioning. Potassium, Sodium, Chloride, Calcium, Protons, and Bicarbonates are examples. Electrolytes are essential. They are needed for all body functions : from firing of your nerves to building of your bones. Electrolytes blood levels are closely associated with body water. When you lose a lot of fluids, electrolytes level increases as the body tries to concentrate your urine and holds them back. When you are overhydrated the concentration of electrolytes may be diluted.

Sports Drink

Sports drinks are blends of electrolytes, water and sugars. But in reality you almost never need them. These mixtures of salts, water and carbohydrates are meant for athletes with intense physical activities like marathon runners. Ordinary people need nothing more than water during workouts. Taking sport drinks will give extra calories that you will need to work even harder to burn them off. You may need them only if you have intense training for more than an hour.

ORS

Oral Rehydration Salts are prepared formulas to treat dehydration. In mild to moderate rehydration, drinking a plenty of water is sufficient. But in conditions like severe diarrhea and vomiting, oral rehydration salts are effective and helpful. Usually it’s small children who need them, but they are useful for any age too. ORS are made carefully to match the normal levels of electrolytes in blood. ORS are available in pharmacies as an over-the-counter item with no need for a prescription.

Calling Your Doctor

In severe dehydration you should call your doctor immediately. Children are sensitive and can deteriorate quickly, as are the elderly. The signs of severe dehydration includes:

• Prolonged Diarrhea for more than 24 hours
• Dizziness, confusion, or fainting
• Persistent vomiting
• Loss of energy
• Fast feeble pulse
• Fast breathing
• Black or bloody stools

Hospitalization

Hospitalization is necessary in severe dehydration. Doctors will give you fluids through your veins so it gets faster in your system replacing lost water and salts. This is a life-saving treatment.

Too Much Drinking

It is rare to drink too much but possible. It is called water intoxication. it leads to overload your body systems. More load on your heart. Dilution of your electrolytes leading to hyponatremia. The condition is serious. it happens almost only in people involved in log distance races.

Stay Hydrated

Get drinking water in the routine of your day in order to guarantee having enough. Make water your favorite drink. Take a glass of water at each meal. Take a glass again between meals. Or set a reminder on the mobile every hour to take a glass of water. Sometimes carrying a water bottle will make you sip a little every while. Try drinking water when you have some urge to snack, for some people it works since our bodies sometimes confuse thirst for hunger