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 don't realize they're 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 . In fact, since the human body is made up of approximately 60% water, it is necessary to replenish it regularly to compensate for daily losses, whether through urine, perspiration or breathing. 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, 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 illnesses 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 initially thirst, then dry lips , darker, less abundant urine , and fatigue . In cases of severe dehydration , new symptoms may be added to these, such as headaches , 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 spot 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, particularly for people at risk, especially 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 excessive caffeine.
Rehydration in children
Since a baby's body is made up of up to 75% water, it is essential that they are hydrated regularly to compensate for natural losses linked to perspiration, urine and feces. At the infant stage , breast milk is sufficient to cover their needs. Once their diet is diversified, you can give 7 to 10 small glasses of water per day, spread throughout the day. This method of hydrating them in small, frequent doses 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 give them water rich in minerals ( sodium, potassium, calcium, magnesium ). In cases of severe dehydration, especially following the observation of the above-mentioned symptoms, emergency services should be contacted quickly. Doctors can then proceed with rehydration by infusion with a solution that is more effective than water alone.
Particular care must be taken during periods of intense heat, as dehydration easily sets in among the elderly and children, who have the most difficulty staying hydrated.
Rehydration solutions
Hydration is a fundamental pillar of health, yet it is often overlooked despite its importance. Insufficient water intake can lead to serious consequences, particularly 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 . It contains, in addition to water, a precise mixture of sodium and glucose to promote the absorption of water by the body and is enriched with essential minerals: 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 solutions if a ready-to-use, water-soluble solution is not available. Simply add 6 teaspoons of sugar and 1 teaspoon of salt to a liter of water and stir 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 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 are a reminder of how essential water is to 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 more likely , hydration solutions like Hydratis are valuable allies to effectively restore the body's water and electrolyte balance. Adopt simple and regular actions for optimal hydration: it's attention that your body will repay you a hundredfold! Choose the right reflexes and plan your drink to maintain good hydration :)
