Nutrition for dehydration

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Summer heat is a severe test for the body, which often leads to dehydration. And this is fraught with more serious ailments. How to recognize it in the early stages? What to do at the first symptoms? What should be the nutrition for dehydration? Let’s figure it out together.

Who’s guilty

The most common cause of dehydration in the human body in summer is bad food with inevitable vomiting and diarrhea. Strenuous physical activity also causes profuse fluid loss. Overheating in the sun, violation of the drinking regime and frequent urination lead to the same result.

The first symptoms of dehydration are dry mouth, viscous saliva, fever, and nausea. They are accompanied by fatigue, drowsiness, poor appetite, and unquenchable thirst. Why is dehydration dangerous? First of all, metabolic disorders. After all, water delivers vital elements to all organs. And with its deficiency, malfunctions of all systems begin, toxins are removed worse, cells are destroyed and immunity weakens.


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The risk of dehydration is especially great for children and the elderly, as well as diabetes, kidney and heart disease. In the early stages, it is easiest to restore water balance. To do this, you need to drink at least 2 liters of plain or still mineral water per day.

What should be drunk when dehydration of the body, when it has become serious? Special saline solutions that are available in any pharmacy. However, they can be made at home. We dilute in a liter of boiled water ½ tsp. soda, 1 tsp. salt and 2 tbsp. sugar. For another popular recipe, take 250 ml of orange juice, stir ½ tsp in it salt, 1 tsp. soda and bring the volume to 1 liter with water. These drink is taken 200ml small sips 3 times a day.


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It is important to know not only what to drink with dehydration, but also what to eat. And here, ahead of everyone’s products – summer vegetables. For example, zucchini is 85% water, and its pulp is saturated with vitamins A, C, K, as well as potassium, magnesium, zinc and folic acid. Such a shock combination improves metabolism, nourishes the heart and normalizes sugar levels.

Cucumber contains even more priceless moisture. But its main advantage is the abundance of fiber and special enzymes that stimulate digestion. In addition, the cucumber protects the skin from the effects of ultraviolet radiation. This is why it makes the healthiest summer salads and beauty masks. When you’re dehydrated, it’s also helpful to lean on spinach, celery, radishes, kale, and tomatoes.


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Given that the reason for dehydration is a lack of fluid and vitamins, you can replenish their loss with fruits and berries. In this regard, the most useful watermelon, more than 90% water. In addition, it is rich in antioxidants that protect cells from damage.

Any citrus fruit is an invaluable gift for the body with a lack of moisture. Their juicy flesh gushes with vitamins A, C and E, indispensable for good health. To get them in full, it’s best to make a smoothie. Beat in a blender 150 g pitted apricots, 200 ml yogurt, 250 ml orange juice and 1 tsp. vanilla sugar. And even with dehydration, it is recommended to include apples, plums, kiwi and any berries in the diet.

Fermented milk

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Fermented milk products will help to heal in the shortest possible time and completely avoid dehydration of the body. The undisputed champion in this area is medium fat kefir. It quickly restores the disturbed intestinal microflora and tones the rest of the digestive organs. It has been proven that kefir is good at fighting fatigue, nausea, muscle cramps and excessive sweating.

Greek yogurt is not inferior to him in useful properties. Lactic acid bacteria are a powerful nutrient for a failed digestive system and a weakened immune system. A balanced combination of proteins and carbohydrates not only saturates the body with energy, but also normalizes metabolic processes. Ripe strawberries, raspberries and gooseberries will help to enhance their effect.


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There are several other foods that can help prevent dehydration. First of all, these are beans with their very successful set of elements. Iron improves the flow of oxygen to cells, zinc improves the metabolism of carbohydrates, sulfur prevents intestinal infections.

A generous source of slow carbohydrates, buckwheat does an excellent job of reducing energy loss. Its active substances stimulate blood formation and increase the elasticity of blood vessels. In addition, the body assimilates buckwheat easily, thereby obtaining a colossal supply of vitamins.

There are reasons to include eggs in the medical menu, which improve the functioning of the liver and bile ducts. The abundance of iron in conjunction with vitamin E helps to quickly restore strength. In addition, eggs protect the skin from UV rays, keeping it youthful.

Remember, the best treatment for dehydration is to prevent it. Drink plenty of fluids, eat well, and spend less time in the hot sun without protection. And if the alarming symptoms cannot be overcome, immediately consult a doctor.

* This is an informational website. We encourage you to consult your doctor before taking any action. Only a doctor can know what is indicated and contraindicated for your body.