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Foods and drinks against dehydration


The dehydration it is a condition that derives from losing more fluids than you are taking in. It can occur for various reasons and take more or less serious forms.

Some subjects like children, elderly people, athletes or people who work outdoors or live at high altitudes are more at risk of dehydration compared to others. But various factors can determine this condition such as fever, vomiting, diarrhea, taking certain medications such as diuretics that can cause excessive urination, sweating from excessive exertion such as exercise, overheating.

To prevent dehydration, be sure to drink enough water, eat water-rich foods and keep an eye on the color of your urine, which should normally range from light yellow, like lemonade, to pale amber. Darker urine is a sign of dehydration.

Especially if you are prone to this phenomenon, avoid alcohol, caffeine, carbonated soft drinks or sugary drinks because they can dehydrate you even more.

Since thirst is a delayed signal, make sure you stay hydrated as much as possible throughout the dayespecially if you make excessive efforts or are subjected to heat sources.

If dehydration reaches extreme levels, consult a doctor immediately, but otherwise, to avoid more serious consequences and nip the emergency in the bud, you can take some foods or drinks particularly suitable for combating it.

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Coconut water

When you are dehydrated, the body not only needs to introduce water but to replenish lost electrolytes.

Electrolytes are minerals that the body needs to carry out important functions such as correct fluid balance and maintaining a regular heart rhythm. The most common electrolytes are sodium, calcium, magnesium and potassium.

Coconut water is great to drink when you are dehydrated because, in addition to quenching your thirst, it provides electrolytes and some important carbohydrates.

One cup of unsweetened coconut water, equal to 237 ml, contains 9% of the daily value of potassium and has 45 calories.

Additionally, a small study found that coconut water replenishes fluid lost during exercise as effectively as sports drinks. However, there is a contraindication. If you have a particularly weak stomach, coconut water may cause a slight feeling of bloating.

Broths and soups

Like coconut water, broths and soups they provide a high content of water and electrolytesa key combination for rehydration.

Furthermore, beef broth and other soups with animal proteins also provide collagen, which is excellent for strengthening joints and useful in case dehydration is due to excessive effort.

A cup of beef brothequal to 237 ml contains these electrolytes:

  • Phosphorus: 6% of daily requirement (DV),
  • Potassium: 9% of the DV,
  • Sodium: 21% of the DV.

Watermelon and melon

Fruits and vegetables have a high water content and can be agreat option for staying hydrated. In particular, watermelon and melon are the fruits with the highest liquid content.

A portion from 152 grams of diced watermelon contains almost 92% water, while melon contains about 90%.% with the same weight.


Gazpacho is one raw tomato and vegetable soup popular especially in Spain and Portugal but widespread everywhere, particularly in the summer months.

Its main ingredient, tomatois at the top of the list of hydrating foods since, in addition to their water content of 94%, they provide 9% of the daily potassium requirement.

To make gazpacho, blend raw tomatoes together with fresh cucumbers, a small piece of sweet pepper, olive oil, garlic, onion and a pinch of salt and pepper.

Smoothies and milkshakes

Drinking a smoothie or milkshake is a great idea when you are dehydrated because whatever type you choose, the base is always liquid, given that it is water, milk or iced tea unsweetened, to which fruit or yogurt or flavoring powders are added.

If dehydration is due to fever or constipation, the best option is to drink a smoothie rich in vitamin C.

To make the smoothie even colder and increase the feeling of well-being, you can add some ice cubes.


A glass of milk provides fluids, proteins, carbohydrates, electrolytes and some fats and is therefore a good option for rehydrating, especially if the dehydration is due to excessive effort, heat or poor appetite.

An experiment conducted on 72 adult men revealed that both whole and skimmed milk were more hydrating than water 3-4 hours after consumption. This is because the additional nutrients in milk, such as lactose, sodium and potassium, help the body slow the rate at which fluid is absorbed and the rate at which it is eliminated in the urine.


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