Drinking water is one of the ways to keep hydrated, but also, some food and other fluids are believed by nutritionists to play a role in hydration, among other functions to the body. Experts say that fluid is so important in the body that even when levels drop only to some extent, we begin to feel the consequences. Low levels of fluid in the body can cause headaches, feelings of dizziness, weariness, poor concentration, and a dry mouth. Over a longer-term, dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones. However, regular and adequate intakes of fluid can help to address these. According to Dieudonne Bukaba, a nutritionist in Kigali, cucumber contains 95 per cent water, being rich in anti-inflammatory compounds, it can assist in detoxing the body to flush out toxins in one’s gut, yet at the same time keeping you completely hydrated. Medical News Today writes that watermelon is around 90 per cent water, which makes it useful for staying hydrated in the summer. The fruit provides electrolytes, such as potassium. People can eat watermelon fresh, or as juice. “Soy milk is naturally high in water and a good choice for hydration. It is a mixture of water and soybeans that forms a milk-like drink. It contains added calcium, vitamin D, and several B vitamins.” A recent study has concluded that milk is actually the most hydrating beverage. According to research which was published in the journal, Applied Physiology, Nutrition, and Metabolism, milk’s natural balance of sodium, carbohydrates, and protein help the body to retain water and stay hydrated. Bukaba explains that celery is a low-calorie vegetable. It contains roughly 95 percent water. It also provides antioxidants and fiber, it is a hydrating food that may also lessen inflammation and promote water retention. He carries on that the high water content in radishes helps to hydrate the skin and other body organs, helping to preserve moisture levels. The nutrition expert stresses that tomatoes contain up to 94 per cent water, hence beneficial for hydration and protecting against several diseases due to their antioxidants. Eating them while peeled, helps in boosting their hydration power. They can also be added to salads. When it comes to staying hydrated, experts say that maintaining a balance of mineral salts is of course just as important as absorbing enough water from food and drink. Spinach is the richest dietary source weight for the weight of magnesium, an essential electrolyte like potassium and sodium. Along with its 92 per cent water content, this makes it a very useful hydrating food. WebMD states that cauliflower is also a vegetable to eat and hydrate. It is a cruciferous vegetable that looks like a white version of its cousin, broccoli. Of the 100 grams of cauliflower in one serving, 92 grams are water. That means this veggie can help keep you hydrated and is also a good source of fiber. “Avoid coffee, tea, soda, and alcoholic drinks. They’re diuretics, which means they can dehydrate you more because they all pull water from your body.” If your dehydration is serious, you may need to see a doctor to get treated with intravenous (IV) fluids. Severe dehydration may require you to go to the hospital. You should get medical attention immediately if you had a seizure, disoriented or confused, have a weak or rapid pulse, feel very tired, or dizzy when you stand and are too sick (nauseated or vomiting) to take in fluids, WebMD states. According to familydoctor.org, some people are at higher risk of dehydration, including people who exercise at a high intensity (or in hot weather) for too long, have certain medical conditions (kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or aren’t able to get enough fluids during the day. “Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration. It doesn’t send signals for thirst.”
