What is the recommended amount of water per day to prevent dehydration? That’s a good question, especially in the summer. Depending on your age, your sex, whether you are pregnant or breastfeeding, and what physical activities you engage in, the answer will vary.

The old rule was to drink eight eight-ounce glasses of water a day. However, a construction worker working outdoors on a hot summer day needs more hydration than an indoor worker.

The truth is that hydration is important all year round, and recommendations vary from person to person. Here are some facts about hydration.

The effects of dehydration:

You don’t just feel thirsty when you’re dehydrated. It can cause confusion and mood swings and overheating can occur as a result. You may experience dizziness, constipation, headaches, fatigue, and a dry, sticky mouth from it. Additionally, it can cause seizures, brain damage, kidney damage, and heart problems.

The importance of drinking enough water every day cannot be overstated. Your body needs water to keep a normal temperature and to keep joints lubricated and cushioned.

Your body’s water also protects sensitive tissues, including your spinal cord. Moreover, it helps your body eliminate waste through urination, sweat, and bowel movements.

Who is most at risk of dehydration?

Dehydration is more likely to occur in some individuals.

High-risk individuals include:

  • Often, older adults lose their sense of thirst as they age
  • Young children and infants
  • Patients with chronic illnesses such as diabetes or kidney disease
  • Those who take certain medicines that cause them to sweat or urinate more frequently
  • Exercise or working outdoors during hot weather
  • Those suffering from diarrhoea or vomiting

How do you know if you’re dehydrated?

The most obvious sign is feeling thirsty, but there are others as well. You may also notice a change in the colour of your urine.

You are getting enough water if your urine is pale yellow or nearly clear. It is probably a wise idea to drink more water if your urine is yellow to orange in colour.

The following are other signs and symptoms of dehydration:

  • Dry mouth
  • Not urinating or sweating as much as usual
  • Dry skin
  • Fatigue
  • Dizziness

It is most beneficial to drink plain water. Cucumber, lime, or lemon slices can be added to flavour it, and it contains no calories.

Fruits and vegetables can also provide some of your daily fluid needs. Water makes up 90 percent of the weight of some fruits and vegetables?

Among them are:

  • Watermelon and cantaloupe
  • Grapefruit
  • Strawberries
  • Broccoli and cauliflower
  • Green and red cabbage
  • Celery
  • Cucumber and zucchini
  • Eggplant
  • Lettuce and spinach
  • Sweet peppers
  • Radishes
  • Tomatoes

Don’t rehydrate yourself with soda, alcohol, or energy drinks. Many energy drinks contain as much sugar as a soft drink and more caffeine than coffee, tea, or soda. Additionally, alcohol dehydrates you.

If you’re exercising in the heat and sweating out minerals, sports drinks can be useful.

By eating a healthy diet and drinking fluids throughout the day, we can avoid dehydration. A glass of water may be helpful if you suspect you are dehydrated. It’s critical to remember that if you wait until thirsty to drink water, you’re already dehydrated.

Call your doctor or visit an urgent care centre if you think you are seriously dehydrated.

The dangers of dehydration can be even more severe at higher levels. Dehydration of mild severity can be treated at an urgent care facility. You might need a higher level of care at the emergency room if you pass out, have bone-dry eyes and mouth, or cannot take fluids by mouth.