5 Foods to Eat to Prevent Dehydration Print Write e-mail
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Dehydration - Dehydration 2012
Written by Frank Mangano   
Wednesday, 30 May 2012 03:01


Two-thirds of the earth is covered with water. Almost 75% percent of the human body is composed with the same substance. So if you ask if water is important, then there is no doubt about it. The way that it makes up the most of the earth and how much the body is composed of it proves that water is essential for man’s survival. We can live for days and a week without eating, but we cannot last a day without drinking water.

Since antiquity, water has been regarded as a symbol of purity and devotion. However, recent technological changes have exploited, abused and contaminated our waters. If this continues, not only will we lose our marine life, but we might not have anything clean to drink anymore. An average body of an adult contains up to 42 liters of water. A little lack of water, approximately 2.7 liters, man can immediately suffer from dehydration. In the book “Your body’s Many Cries For Water”, Dr. F. Batmanghelidj wrote an essay about the vital role of water in a water “starved” society. He says that since water affects cell function, the deficiency in water intake can affect cell efficiency activity, and cause chronic dehydration as a result.

Dehydration is a condition in which the amount of water lost in the body exceeds the amount that you take in. The body is dynamic and ever changing, we lose water everyday through the water vapor we release by exhaling as well as through urine, stool and sweat. As such, a person has to take a specific amount of water in a normal day to replace the loss of water and avoid dehydration. A person has to generally drink at least 8-10 glasses of water a day and may increase depending on the environment temperature and body weight, heavier people need more amount of water a day.

Causes of dehydration come from too much water loss or lack of water intake. Sweating to cool one’s self can cause huge amounts of water loss, whether it is due to a hot environment, intense physical activity or due to fever. It can also be due to diarrhea or vomiting where we expel many fluids. Diabetes and burns are also causes. The inability to drink due to impairment or lack of availability of water will also endanger one of dehydration.

When the body feels dehydrated, its initial reaction is either thirst to be able to drink water, or decrease urine outflow to conserve body fluids, however, the urine will become more concentrated and yellow in color. Signs and symptoms become more evident the more water loss increases. Signs of dehydration include lightheadedness, dry mouth, heart palpitations, weakness, decreased urine production, no sweating and no tears come out. Eventually, if dehydration remains untreated, it can become a cause of coma and death.

Due to the increasing popularity and demand of sodas and artificial flavored waters, pure water becomes less and less appealing to us. However, CNN.com reports that there are foods that contain fluids to fight dehydration. Most of the foods richest in water are vegetables and fruits. Taking water, together with fruits and vegetables, will definitely steer you away from dehydration.

  • Cucumber

    Cucumber is a vegetable rich of many nutrients that contain seeds, water and huge amounts of vitamin C. The low caloric production of cucumbers makes it ideal for dieters, containing only 13 calories per cup. Cucumbers are also filled with water that eating it generates hydration levels more than that of plain water consumption. It also contains minerals that help combat dehydration like potassium, magnesium, calcium and sodium. In addition, cucumber contains vitamin C and dietary fibers that help regulate the digestive system.

  • Cantaloupe

    Like cucumber, cantaloupe is very nutrient packed yet contains low calories. Just taking a cup of cantaloupe gives you the 100 percent daily recommended intake for Vitamin A and C. Almost 15 percent of your daily recommended intake for potassium is also contained in cantaloupes, which helps in reducing your risk for dehydration. Being a water-rich food, it only lacks 2 percent of the water content from the most watery fruit of all, the watermelon. The impressive amount of beta-carotene and vitamin C contained in cantaloupe can also help in preventing many degenerative diseases. It can also help in water retention especially for pregnant women.

  • Watermelon

    There is a significant reason why there is “water” in the name watermelon. Eating a watermelon directly or reducing it into watermelon juice can give you both its high liquid and high nutrient content. Watermelon juice contains 92 percent of water. It also contains vitamins rich with anti-oxidants, Vitamins A, B1, B6 and C. It also contains lycopene, a phytonutrient containing properties of antioxidants that help combat risks of developing cancer, macular degeneration and eye diseases. Watermelon juice also contains potassium, a nutrient that regulates the water balance of the cells and kidneys. Feel free to splurge on watermelons! They only contain 48 calories a cup.

  • Grapes

    A little less than water melon, grapes is 80 percent water and only contains 60 calories, making it a delectable snack and dessert. It is practically obvious how water-rich grapes are. What is not is its nutrient content. It contains 5 to 21 percent of Vitamins B1, B2, B6, C and K. Together with watermelon and cantaloupe, it also contains potassium that regulate body water balance. Grapes are also known to contain resveratrol, an antioxidant that is known to reduce cancer risk.

  • Tomatoes

    Eating tomatoes raw and fresh is the best way to acquire its water-rich content, which 95 percent of its mass is accounted for. It contains impressive amount of lycopene that can only found in tomato-based foods which helps in reducing risk of cancer. 3 to 5 ounces of tomatoes makes up of 22 percent of vitamin C’s recommended daily intake, making it great for skin health.





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