Muscle Sport Magazine

7 Mistakes People Make When Suffering From Dehydration

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Dehydration can influence a person’s heart rate, mental functioning, and ability to regulate blood pressure and body temperature. Dehydrated people also get tired easily. 

Even just one percent loss of the entire water makeup of a body affects physical performance. A medical emergency can result in cases where you lose more than 10% of your body’s total water content. If not reversed, it can lead to death.

The truth is that even though many people know how essential water is to the body, most aren’t aware of the mistakes they could be making that keep them from staying adequately hydrated.

It isn’t easy to overcome dehydration, but it’s not complicated to do so either. All you need is to avoid the following common mistakes that people who suffer from dehydration make:


  • Drinking Plain Water First Thing in the Morning


Everyone feels thirsty in the morning, no matter how much water one drinks before going to bed. That’s because a person loses body fluids during sleep. 

Dehydrated people know about it and try to rehydrate themselves by drinking one or two glasses of water immediately after waking every morning. However, new studies suggest that the human body absorbs and retains liquid better when other nutrients come alongside it. It means that drinking plain water first thing in the morning when the stomach is still empty isn’t the most effective way of overcoming dehydration. The best thing to do is to pair your glass of water with a light snack. Or you can also choose to have milk or orange juice in place of pure water. 


  • Only Drinking When You’re Thirsty


Did this section shock you? Well, yes, only drinking when you’re thirsty isn’t a good idea; you read it right. However, it’s a common mistake among people who suffer from dehydration to think that thirst is dehydration’s first sign. The truth is that being thirsty is a subtle sign that the body had been longing for water for a long time already. That’s why people quench their thirst by drinking lots of water at once. 

It’s also essential to note that the body’s thirst mechanism weakens as we age, so it’s possible for adults to be dehydrated even if they don’t feel thirsty. In the same vein, children who don’t have the ability to communicate that they’re thirsty, may already be dehydrated and not know it.


  • Not Aiming for More Than Eight Glasses  

Most people are familiar with the “eight glasses a day” rule when it comes to hydration. No wonder why dehydrated individuals aim for only eight glasses of water throughout their day. However, this rule of thumb is not necessarily true for all of us. Because there’s more to hydration than meets the eye, there’s no universal rule for water-guzzling. A person’s water needs depend on many factors including lifestyle, the weather, physical activities, diet, and age, among other elements.       

The eight glasses a day rule misleads people suffering from dehydration because it can actually be an ideal habit. But, then again, it’s a powerful tip that’s not always correct. The most accepted rule is one half to an ounce of liquid per pound of body weight, per day. 


  • Drinking Sugary Beverages Like Sports Drinks

Aren’t sports drinks one of the most effective ways to keep hydrated? They’re even what athletes chug to continue to perform at the highest level, right? No wonder why dehydrated individuals rely too much on sports drinks to replenish their bodies.

However, many sports drinks are high in sugar, which worsens dehydration instead of helping overcome it. Many also have insufficient amounts of electrolytes that can replenish the body, especially post-workout.

Excess sugar in the body because of consuming sports drinks and other sugary beverages can also trigger hyperglycemia. The condition causes the body to get rid of sugar through increased urination. Of course, it isn’t what you want as it can worsen dehydration. So if you still believe that sports drinks and other sugary beverages are part of your effective hydration tools because many people choose them for rehydration, think again because chances are those individuals don’t have an idea that they’re still dehydrated.


  • Not Getting Enough Fruits and Veggies 

Water is the best source of hydration. But, you can supplement water intake with healthy and fluid-filled snacks such as watermelon, strawberry, orange, cucumber, lettuce, celery, tomatoes, and the like. In addition to water, these naturally sweet treats are packed with vitamins and minerals such as Vitamins C and A, sodium, and manganese, to name a few. 

However, people suffering from dehydration don’t count water-rich food as part of their rehydration plan. Don’t make the same mistake.


  • Focusing on Volume Instead of Frequency 

In dealing with dehydration, less is more. However, people suffering from dehydration try to address the lack of fluids and electrolytes all at once. Some take oral rehydration salts dissolved in gallons of water one time in the hopes that it can make their dehydration issue magically disappear. 

The truth is that taking the liquid all in one go can overwhelm your body and increase your urge to pee. This affects your effort to replenish water and electrolytes, as the body may need to flush out the high volumes of liquid you’re ingesting. It’s best to take water consistently throughout the day to allow for better absorption in the body.


  •  Forgetting About Sodium

Excessive sodium can cause serious harm to your body, but taking it in moderation can be helpful. Sodium is an electrolyte – chemicals that help regulate numerous functions such as nerve and muscle movements, blood acidity and pressure balance, as well as damaged tissue repair.

Alongside potassium and chloride, sodium helps transport water to your body’s cells. Individuals suffering from dehydration need to replace any lost sodium after a sweaty day in the sun to rehydrate properly. However, the problem with dehydrated people is that they have a low-sodium diet, making them more susceptible to dehydration.

Because a high-sodium diet can also dehydrate the body, it’s essential to consult your doctor regarding your salt intake and how you can incorporate safe levels of sodium to replenish the loss of fluids and these electrolytes.

The Bottom Line 

Have you been making the abovementioned mistakes? Busting them is essential in preventing problems caused by a lack of fluid and electrolytes in the body. 

All these mistakes are simple to avoid. All you have to remember is that your body needs support for it to function healthily. Provide its needed support with proper hydration and by making sure you get those essential electrolytes.

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