Hydrating and rehydrating: the right reflexes to adopt
Hydration is often cited as one of the essential pillars of a healthy lifestyle, alongside a balanced diet , physical exercise and quality sleep . Yet it remains underestimated in our daily lives. Invisible and easily forgotten, good hydration is nevertheless crucial for the proper functioning of the body and mind. Many people do not realize that they are not drinking enough until signs of dehydration appear such as fatigue , headaches and even a decrease in physical and mental performance . So how can you ensure optimal hydration and recognize the signs of dehydration ? In this article, we guide you to understand the basics of good hydration with tips for achieving it on a daily basis.
Understanding Dehydration
Dehydration refers to a lack of water in the body . Indeed, the human body is composed of approximately 60% water, it is necessary to replenish it regularly to compensate for daily losses linked to urine, perspiration and breathing in particular. In the event of insufficient water intake, a water deficit is created in the body, a situation in which we excrete more water than we absorb and which therefore leads to dehydration.
The causes of dehydration can then be varied. Most often, it occurs after a significant and sudden loss of water volume in the body, such as during episodes of vomiting or diarrhea that can be caused by certain diseases such as gastroenteritis . It can also occur following particularly abundant sweating . Finally, more obviously, dehydration can set in gradually as the body's water deficit accumulates, due to insufficient hydration.
Identify the symptoms of dehydration
Symptoms of dehydration can vary greatly depending on the age of the person affected. Those most at risk are the elderly and babies.
Therefore, for healthy adults, the most common symptoms are first thirst, then dry lips , darker urine , less urine, and fatigue . In cases of severe dehydration , new symptoms may be added to these, such as headache , dull, sunken eyes , and dizziness .
In older people, the symptoms are much the same, with the addition of low blood pressure and confusion . Interestingly, older people are generally less sensitive to thirst because the mechanism regulating it is less effective.
Finally, dehydrated babies may have a sunken fontanelle, which is the soft part at the top of their head, as well as crying without tears and dry diapers.
Rehydrate specific groups
It is important to know that dehydration can have potentially serious consequences, especially for people at risk, particularly children and seniors . It is therefore important to adopt good habits to avoid it, namely: drink regularly during and outside of meals, eat healthily because a significant portion of the water absorbed by the body comes from food and therefore avoid consuming alcohol and caffeine in excess.
Rehydration in children
Since a baby's body is made up of up to 75% water, it is essential that it is hydrated regularly to compensate for natural losses linked to perspiration, urine and feces. At the infant stage , breast milk is sufficient to cover its needs. Once its diet is diversified, we can give 7 to 10 small glasses of water per day spread throughout the day. This method of hydration in small, frequent volumes also helps prevent vomiting.
Rehydration of people at risk
The best way to rehydrate people at risk , especially seniors and chronically ill people, is to have them drink water rich in minerals ( sodium, potassium, calcium, magnesium ). In the event of severe dehydration, particularly following the observation of the above-mentioned symptoms, emergency services should be contacted quickly. Doctors will then be able to rehydrate by perfusion with a solution that is more effective than water alone.
Particular care must be taken during periods of high heat because dehydration easily sets in among the elderly and children who have the most difficulty hydrating themselves properly.
Rehydration solutions
Hydration being a fundamental pillar of health, it is often neglected despite its importance. Insufficient water intake can then lead to serious consequences, especially for the most vulnerable groups (children, babies and the elderly).
A rehydration solution (ORS) is a drink formulated to restore the balance of electrolytes lost during dehydration, thus promoting rehydration of the body . In addition to water, it contains a precise mixture of sodium and glucose, which promotes the absorption of water by the body, and is enriched with essential minerals, namely sodium, potassium, magnesium and calcium.
Oral rehydration solutions (ORS) are often used to treat dehydration. Due to their simple composition, it is possible to prepare " homemade " ones if you do not have a ready-to-use solution in water-soluble form. To do this, simply add 6 teaspoons of sugar and 1 teaspoon of salt to a liter of water and mix until dissolved. The solution can be stored for 12 hours at room temperature and 24 hours in the refrigerator.
To support optimal hydration, hydration solutions such asHydratis tablets are particularly effective. Hydratis effervescent tablets therefore contain the right dosage of glucose (sugar) and sodium (salt) to optimize hydration , but they also enrich water with electrolytes , which are essential minerals such as magnesium, potassium, chloride, zinc and manganese. In addition, the effervescent tablets are available in several flavors such as peach, wild berries, lemon, pineapple, watermelon, coconut, etc. so that hydration is never a chore!
Adopt these simple solutions to preserve your health, prevent symptoms of dehydration, and maintain your vitality every day!
The various symptoms of dehydration remind us how essential water is for the proper functioning of our body and for our health. Staying well hydrated throughout the day is therefore not just a health tip but a necessity to preserve our vitality and well-being. Adopting regular hydration habits and looking after our loved ones, especially children and the elderly, is crucial because they are the most vulnerable to the effects of dehydration. During periods when dehydration is a risk, hydration solutions such as Hydratis are valuable allies to effectively restore the body's water and electrolyte balance. Adopt simple and regular actions for optimal hydration: this is attention that your body will repay you a hundredfold! Opt for the right reflexes and plan your drink to maintain good hydration :)
