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, proper hydration is nevertheless crucial for the proper functioning of both body and mind. Many people don't realize they aren't 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 through the basics of proper hydration with tips for achieving it every day.
Understanding dehydration
Dehydration refers to a lack of water in the body . Since the human body is composed of approximately 60% water, it is necessary to replenish it regularly to compensate for daily losses through urine, perspiration, and respiration. Insufficient water intake leads to a water deficit in the body , a situation in which more water is excreted than absorbed, resulting in dehydration.
The causes of dehydration can 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, which can be caused by certain illnesses like gastroenteritis . It can also manifest following excessive sweating . Finally, and more obviously, dehydration can develop gradually as the body's water deficit accumulates due to insufficient hydration.
Identify the symptoms of dehydration
The symptoms of dehydration can vary considerably depending on the age of the person affected. The elderly and babies are most at risk.
Therefore, for healthy adults, the most common symptoms are initially thirst, followed by dry lips , darker and less abundant urine , and fatigue . In cases of severe dehydration , additional symptoms may appear, such as headaches , a dull, sunken appearance , and dizziness .
In older people, the symptoms are essentially the same, with the addition of low blood pressure and confusion . It is interesting to note that seniors are generally less sensitive to thirst because the mechanism regulating it is less efficient.
Finally, dehydrated babies may have a sunken fontanelle, which is the soft spot on the top of their head, as well as crying without tears and dry diapers.
Rehydrate the specific groups
It's important to know that dehydration can have potentially serious consequences, especially for at-risk individuals, particularly children and the elderly . Therefore, it's crucial to adopt good habits to avoid it, such as: drinking regularly during and between meals, eating a healthy diet (since a significant portion of the body's water comes from food), and avoiding excessive alcohol and caffeine consumption.
Rehydration in children
A baby's body is composed of up to 75% water, so it's essential that they are regularly hydrated to compensate for natural losses through perspiration, urine, and feces. During the infancy stage , breast milk is sufficient to meet their needs. Once they are eating solid foods, you can give them 7 to 10 small glasses of water per day, spread throughout the day. This method of hydration with small, frequent amounts also helps prevent vomiting.
Rehydration of at-risk individuals
The best way to rehydrate at-risk individuals , particularly seniors and those with chronic illnesses, is to give them mineral-rich water ( sodium, potassium, calcium, magnesium ) to drink. In cases of severe dehydration, especially following the observation of the aforementioned symptoms, emergency services should be contacted immediately. Doctors can then administer intravenous rehydration with a solution more effective than water alone.
Special attention should be paid during periods of intense heat, as dehydration can easily set in among the elderly and children who have the most difficulty staying properly hydrated.
Rehydration solutions
Hydration is a fundamental pillar of health, yet it is often neglected despite its importance. Insufficient water intake can then lead to serious consequences, particularly for the most vulnerable groups (children, babies, and the elderly).
An oral rehydration solution (ORS) is a beverage formulated to restore the balance of electrolytes lost during dehydration, thus promoting the body's rehydration . In addition to water, it contains a precise mixture of sodium and glucose to facilitate water absorption by the body and is enriched with essential minerals such as sodium, potassium, magnesium, and calcium.
Oral rehydration solutions (ORS) are often used to treat dehydration. Because of their simple composition, it's possible to prepare homemade ORS if you don't have access to ready-made, water-soluble solutions. Simply add 6 teaspoons of sugar and 1 teaspoon of salt to one 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 contain the right balance of glucose (sugar) and sodium (salt) to optimize hydration , and they also enrich the water with electrolytes , which are essential minerals such as magnesium, potassium, chloride, zinc, and manganese. Furthermore, the effervescent tablets are available in several flavors such as peach, mixed berries, lemon, pineapple, watermelon, coconut, and more, so that hydration is never a chore!
Adopt these simple solutions to preserve your health, prevent dehydration symptoms, and maintain your daily vitality!
The various symptoms of dehydration remind us how essential water is for the proper functioning of our bodies and for our health. Staying well-hydrated throughout the day is therefore not just a health tip, but a necessity for preserving 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 concern , hydration solutions like Hydratis are invaluable allies for effectively restoring the body's water and electrolyte balance. Adopt simple and regular habits for optimal hydration: it's an attention your body will repay a hundredfold! Choose the right routines and plan your drinks to maintain good hydration :)
