Days with high temperatures can be very tiring for the body, so recognizing the signs of dehydration is essential.
Experts warn that many people don't recognize the early symptoms. Dr. James Morehen, a sports nutritionist and hydration expert, says that thirst is actually a late signal.
"As soon as you feel thirsty, the body has already started to experience the first effects of dehydration. That's why it's important to drink fluids regularly throughout the day, not wait for your body to remind you," he explains.
Another early sign is mild headaches and mental fogginess. According to Dr. Morehen, these symptoms are often confused with fatigue or prolonged screen time, but during the heat, they can indicate that the body needs more fluids.
Dehydration can also cause cravings for sweet or salty foods. When fluid levels drop, the body becomes tired and may misinterpret this fatigue as hunger.
Another often overlooked sign is bad breath. When you don't drink enough water, your body produces less saliva, which helps wash away bacteria from your mouth. The buildup of bacteria can cause an unpleasant odor.
To stay hydrated, Dr. Morehen advises reconsidering your morning coffee. Caffeine has a mild diuretic effect, so on very hot days it may be better to replace it with an electrolyte drink with a little sugar.
He also recommends drinking about three to four large glasses of water before the heat peaks at noon. A glass of water in the morning and another before bed can help replenish fluids lost through sweating during the night.
However, in some cases, water alone is not enough. Sweating also removes electrolytes, which need to be replaced to avoid fatigue and maintain proper hydration. /GazetaExpress/
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