Dehydration

 Dehydration is something that can sneak up on you and cause unpleasant symptoms. 

Luckly dehydration is easily overcome by ingesting fluids. 

Easy for most people anyway. 

Individuals who have swallowing difficulty, who work or play in a hot environment, or have digestive issues or are dealing with a virus can become dehydrated. 

Some people struggle with chronic dehydration. I am one of those people. 

If you have any of the following symptoms, dehydration could be either a cause, or a contributing factor:

thirst

fatigue

headaches

irritability

dry skin

nausea

muscle cramps

constipation

high potassium levels

difficulty urinating

poor kidney function

kidney stones

rapid heartbeat

low oxygen levels

low blood volume

seizures

confusion

Water is the best thing to drink. 

If you don't like the taste of plain water, you can add fresh fruit or a flavoring packet. Some flavoring packets are made with artificial sweeteners or a lot of sugar. 

Tea, coffee, milk, and milk substitutes are also good sources for fluids. 

Fruit juices, even 100% juice, are high in sugar and calories, but can be good for hydration. 

Sports drinks can be helpful if you are working or playing in the heat for long periods of time.

Sodas are not good for you but are better than nothing if you dehydrated. 

Sugar-free carbonated beverages are a good alternative to soda and will help to hydrate you. 

A cold alcoholic beverage might taste good on a hot day, but it will only dehydrate you further. 

A good rule of thumb is to drink at least half of your body weight. So, if you weigh 160 pounds, make sure you are drinking at least 80 ounces of fluids. But you may need more if you are out in the heat, exerting a lot of energy, or have a virus or infection.

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