We know that remaining hydrated is important, why?

Water makes up two-thirds of the body, it helps joints, organs and helps remove toxins, so make drinking more fluids a goal.. When the body is low on water it will put the body off balance.

What happens is that the salts and the sugars will also be taken care of as this will impede physical ability and mental abilities. It can be very easy to become dehydrated. This is due to consuming too much salt, sugar, and caffeine in your diet.

You can lose up to a quart of water during exercising as well. We lose water in by sweating, urinating, and when we exhale, and from medication. There are milder cases of dehydration and of course dehydration that can send you to the emergency room. The signs of this depletion are fatigue, light headiness, fainting, heart palpitations, and chest pains.

People believe thirst is a solid indicator to predict if you’re dehydrated. It’s the color of the urine, WebMD explained.

“Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. A better indicator is the color of your urine: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration.”

If you suspect that that there is an elderly person or infant who has diarrhea for 24 hours or vomiting with or without fever go to the hospital. If it is you, go to the hospital, it is better to be safe. The physician could perform tests to find out if dehydration is the culprit.

They may “send blood or urine samples to the laboratory. Through tests and examination, the doctor will try to identify the underlying cause or causes that led to the dehydration.”

Remember hydration is critical to all the organs of the body. It helps heart functionality and helps blood vessels. Here is what you can do to prevent this dehydration, and remain ahead of the game. Start drinking about six to eight glasses a day of water, and start by taking small sips during the day. This can include herbal teas, sports drinks, or juice. Cut back on the coffee since it acts as a diuretic, and increases dehydration, since you urinate more. Also high-sugar soft drinks are also no good to abuse.

Too much sugar can cause dehydration when the levels are too high. High blood sugar causes osmotic dieresis. This is where the sugar is carried through the kidneys and you lose water because the sugar carries the water. When you are feeling hungry go for a glass of water first. Sometimes this can be mistaken for hunger.

Additionally, keep water handy during the day and eat goods that are mostly water. This included cucumbers, watermelon, lettuce, strawberries, tomatoes, eggplant carrots, spinach and green peppers. Also look to cold soup in the summer and hot ones during the colder months to get more water into the body. Look to make your own flavored water drinks by adding fruit to a pitcher of water. Also, watch the amount of alcohol and high protein diets as this dehydrates the body. If on a high protein diet, make sure you drink water. If water is not your thing try coconut water or eating ice pops.

When cooking also opt for sea salt to help with trace elements to help the body with hydration. Demand Media explained: Your body uses some of these minerals, such as iron and zinc, to make enzymes involved in metabolism. Although phosphorus typically occurs in trace amounts in sea salt, it is actually an essential macro-mineral. Your body uses it as a structural component of bones, teeth and cell membranes, as well as for energy production.

“Your body uses some of these minerals, such as iron and zinc, to make enzymes involved in metabolism.” Finally, add more vegetables and fruit (five servings) to your diet to help hydrate and boost health.

Take charge of your health today by taking in more clean water and eating better. It is worth it.

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