Life-giving water carries nutrients to cells throughout your body, flushes toxins, moistens body tissues, regulates temperature and prevents constipation. To keep all these functions running smoothly, drink plenty of water and avoid eating too many foods that dehydrate your body. When you do eat foods that make you feel dehydrated, compensate by drinking an extra glass or two of water.
Diuretics
Diuretic foods increase urination and thereby reduce the amount of water in your body, making you feel dehydrated. Foods known to have this effect include parsley, celery, asparagus, artichokes, and melons. Two common diuretics, alcohol and caffeine, affect millions of people daily, with alcohol having a stronger diuretic effect than coffee. To offset the effects of alcohol and caffeine, drink one glass of plain or sparkling water in between each glass of wine or coffee.
Sodium
Foods high in sodium boost your body's sodium levels. To dilute the salt, your cells excrete water and send a thirst signal to your brain saying they need more water. Foods that taste salty, such as french fries and salty snack foods, contain high amounts of sodium. But you might not be able to detect the high sodium levels in other foods, such as fast food meals, canned foods, deli meats, frozen dinners, processed baked goods and bottled condiments such as salad dressings.
Sugar
Sugar affects your body in the same way salt does, drawing water out of your cells and making you feel thirsty. Ironically, sports drinks with sugar can actually quench your thirst more slowly than plain water because the sugar draws water from your cells. Moreover, the sugar in beverages such as fruit juices, vitamin water and sports drinks is absorbed by your body more slowly than plain water. You should eat snacks from two food groups to avoid feeling dehydrated, such as a piece of fruit plus a piece of cheese or fruit plus whole grain crackers.
Diarrhea
Any food that causes diarrhea can also dehydrate you. If you are lactose intolerant, those foods include most dairy products. Some lactose-intolerant people react to smaller amount of lactose in baked goods, cereals, soups, drinks, lunch meats, salad dressings and powdered drink supplements. Excess iron, either through iron supplements or too much red meat, also can cause diarrhea, according to the President's Council on Physical Fitness and Sports.
References
- MayoClinic.com: Functions of Water in the Body
- Every Diet: Diuretic Diet
- "New York Times"; "In Summer's Heat, Watch What You Drink"; Jane Brody; June 2010
- Indiana Public Media; "Why Salt Makes You Thirsty"; Don Glass; May 2006
- University of Maine; "Sodium Content of Your Food"; 2011
- Indiana Public Media; "Sweet Thirst"; Don Glass; May 2007
