You do not have to be dying of thirst in a hot desert to be dehydrated. Although that example depicts a severe case of dehydration, it is said by many health specialists that in the US and many other countries, that most people are in some phase of dehydration most of their lives. The foods we eat has more salt in it, both for taste and as a preservative. The drinks we consume have even more sugar, salt and preservatives in them.

Alcohol consumption is at an all time high and alcohol acts as a diuretic removing water and electrolytes from the body. Coffee most teas and soft drinks also act as a diuretic, removing vital fluids from the body. Pretty much anything that makes you feel the need to urinate shortly after consumption is probably acting as a diuretic and you will need to replenish those fluids lost.

The US government figures suggest that you get around eight 12 oz glasses of water a day. Those figures were originally published quite some time ago back when more of our foods had a higher water content without all the extra chemicals in them, but the figures kept getting republished without much additional thought. Health specialists have increased this figure to account for our modern diets to about 10 glasses a day .

Some symptoms of dehydration are:

• Dry or sticky mouth
• Lethargy or coma (with severe dehydration)
• Low or no urine output; urine looks dark yellow
• No tears
• Sunken eyes

Intravenous fluids and a hospital stay may be needed for moderate to severe dehydration.

What your body needs and wants is a fluid that contains electrolytes, not too much sugar or salt and no diuretics. When trying to rehydrate, avoid using plain water as the primary replacement fluid as the body will not absorb it well and will simply pass most of it on for elimination. Also stay away from sports drinks as they contain a lot of sugar, salt and caffeine which can cause diarrhea and or vomiting depending on how extreme the dehydration.

Electrolyte solutions or freezer pops are very effective and are available at pharmacies. One brand name is Pedialyte which is specifically made for children, but can also be used by adults.

Here is an excellent recipe for rehydration that I have used for years and it was passed down to me from my grandma . I have yet to have any fitness coach, trainer or anyone else fault it. It works quick and the ingredients are readily available and cheap.

FAST HYDRATION RECIPE:

• 1 Liter pure water
• 1 tablespoon honey
• 1 teaspoon sea salt - (not table salt)
• 1 cup pure orange juice - (not from concentrate)
• Shake or blend

Drink slowly, do not gulp it down, as gulping over saturates the stomach and it responds by not processing it properly thus  sending it on for elimination. The body can only be re-hydrated at a rate of around 1.5 liters per hour.