Stop What You’re Doing
If you’re in the midst of an activity such as running, hiking, or bicycling and you begin to feel dehydrated you should stop right away. Continuing to exercise can elevate the body’s temperature and worsen symptoms of dehydration and lead to more serious problems. So help your body cool down by taking a break. You may even want to lie down to prevent more exertion than absolutely necessary.
Immediately remove yourself from direct sunlight and find a cool, shady spot. This will help your body cool down and more easily regulate its temperature.
Remove Extra Clothing
It’s important to remove any unnecessary, excess layers so that your body can more effectively regulate its temperature.
Put Your Feet Up
Elevating your feet when you’re dehydrated increases blood flow and concentrates the flow of blood to the body’s core and head. This can help bring your body’s temperature down and may also reduce the risk of circulatory shock.
Cool Your Body Down
The best way to cool your body down when you’re dehydrated is to spray yourself with lukewarm water. We know—it sounds counterintuitive. But using cold ice packs or ice water can actually cause your blood vessels to constrict, which limits the body’s ability to release heat.
This is probably the most obvious one but it’s more complicated than just pounding water. When you’re dehydrated, you may have also depleted your body’s store of electrolytes—or different types of salts—which the body secretes when it sweats. That’s why it’s important to drink fluids that contain electrolytes, as well as regular water or hint® water. Instead of sports beverages which are notoriously high in sugar, adults can drink clear broth. When you’re rehydrating, monitor the speed of your fluid intake, as drinking too much too quickly can make you feel sick.
Eat Fruits and Vegetables
Dehydration can make some people feel nauseous, in which case you’ll likely want to avoid food. But if you don’t feel queasy, eat fruits and vegetables with high water content. This includes fruits like watermelons, strawberries, tomatoes, and grapefruit, as well as vegetables like cucumbers, lettuce, spinach, and celery.
More than anything, it’s important to drink water proactively and stay hydrated, to prevent an experience like the above! Stock up on hint water so you’ll never go thirsty.
What are your tips for dealing with dehydration? Tell us in the comments below!