The medical word for the state in which your body loses more water than it takes in is dehydration. Dehydration can result from a variety of circumstances, such as excessive perspiration, insufficient fluid consumption, diarrhoea, vomiting, and specific medical problems.
Your risk of dehydration might be raised by specific dietary choices and inadequate fluid intake over the day. Certain foods and beverages, such those with significant added salt and caffeine contents, might cause your body to lose more water, which can lead to dehydration. Still, a lot of foods and beverages can help you stay hydrated by offering fluids.
Fast Food :
Fast food contains a lot of added salt, which can cause dehydration if consumed in excess. Examples of this type of food include cheeseburgers, fried chicken, and French fries.
Urine output increases when a person consumes a lot of sodium from salty meals. This is because your kidneys must produce more urine as your sodium intake rises in order to maintain appropriate blood sodium levels in your blood.
In a study comprising 156 young adults, it was discovered that while the individuals consuming more salt consumed more fluids overall, their level of hydration was lower than that of the participants consuming less salt.
The majority of fast food items have a lot of additional salt. For instance, a fast food restaurant’s burger and fries can supply over half of the sodium Daily Value (DV), which is limited to fewer than 2,300 mg per day.
Alcohol :
Alcohol is a diuretic, meaning it causes the body to produce more pee. More frequent urination might cause you to lose more water, which increases your risk of being dehydrated.
Alcohol can also cause dehydration by impairing judgement and attentiveness as well as decreasing your awareness of your body’s temperature. Your body loses its capacity to sweat and regulate its temperature when it becomes dehydrated. You could unknowingly become hotter and more dehydrated if you’re not aware of your body temperature rising.
It is doubtful that consuming little amounts of alcohol or low-alcohol drinks like beer will result in dehydration. On the other hand, selecting really strong drinks or consuming copious amounts of alcohol might lead to dehydration.
It’s crucial to moderate your alcohol intake and stay hydrated by sipping water in between cocktails.
Sugary Drinks :
Research indicates that many people drink sugary drinks instead of water, which causes dehydration even though sugar isn’t typically thought of as being dehydrating.
Sugar-filled beverages, such as soda, can also cause the stomach to lose fluids and harm the kidneys. Because your kidneys regulate the amount of urine you produce, they are crucial for staying hydrated. Research indicates that drinking soda to rehydrate after strenuous activity in the heat can induce acute renal injury and damage to the kidneys.
Consuming sugar-filled beverages is also associated with a number of health problems, including a higher risk of high blood sugar, heart disease, and other conditions. Experts advise consuming no more added sugar than 10% of your daily caloric intake.
Energy Drinks :
A lot of energy drinks include a lot of caffeine, which in big amounts can increase urine production. They frequently have a lot of extra sugar as well.
Energy drinks cause increased urination and slow down the gastrointestinal tract’s absorption of fluids. Those who are more susceptible to dehydration, such as those who exercise in hot conditions, may be particularly hurt by this.
Research has also connected energy drinks to potentially fatal side effects, such as anxiety, seizures, an irregular or fast pulse, and renal damage.
Processed Meats :
Processed meats with high salt content include sausage, hot dogs, bacon, ham and pepperoni. This is due to the fact that processed meats are flavoured and preserved using salt.
Consuming an excessive amount of processed meats may lead to a high salt intake, which is associated with dehydration.
Additionally, consuming a lot of processed meat has been connected to a number of illnesses, including colorectal and breast cancer. Because of this, a lot of specialists advise consuming fewer processed meats.
Salty Condiments :
Salad dressings, ketchup, and soy sauce are examples of condiments that can surprise you with sodium content in your food. Your capacity to stay hydrated may be impacted by this additional sodium.
For instance, 878 mg, or 38% of the DV, of sodium is found in one tablespoon (tbsp) of soy sauce.
Consider utilising reduced-salt dressings, apple cider vinegar, lemon juice, and other lower-sodium condiments. Additionally, you can use low-sodium or salt-free products to prepare your own condiments at home.
Eat These Hydrating Foods
Here are some hydrated, nutrient-dense foods to include in your diet:
Melons, like honeydew and watermelon
Cucumber
Celery
Tomatoes
Berries, like strawberries and blueberries
Pineapple
Citrus fruits, like grapefruit and oranges