Nutrients That Are Very Important To Ingest To Prevent Dehydration

Dehydration occurs when fluid intake is less than fluid loss. Fluids can be lost through perspiration, urine, feces and breathing, so the potential for dehydration is fairly high in situations where you're sweating heavily or if you have diarrhea. Severe dehydration can be life-threatening and requires immediate medical treatment. Water and electrolytes are the nutrients you need to prevent dehydration.

Water

You may not be used to thinking of water as a nutrient, but it is one of the most important nutrients you ingest. Water is the body’s transport system. Minerals, amino acids, vitamins, hormones, sugar and blood cells need water to move through your body. Water helps maintain your body temperature; evaporation from the skin and lungs cools the body.

Electrolytes

Although water is the most crucial nutrient in preventing dehydration, electrolytes are also a key element. Sodium and potassium are mineral salts that are dissolved in your body water. Your body uses these minerals to manage water excretion and thirst. If your sodium level gets too high, you will become thirsty, which encourages you to drink more fluid to dilute the sodium. Potassium is also involved in fluid regulation inside the body cells; all of sodium’s functions are interrelated with potassium.

Your Water Needs

Water may account for as much as two-thirds of your body weight. A man who weighs 150 lbs. has about 10 gallons of water in his body; a woman will have a little less because she has a higher proportion of body fat. A healthy adult needs as much as two quarts of water or more each day. Hot temperatures or exercise increase the need for water, and it's better to drink more than too little. You may lose a pint of water through perspiration on a hot day.

Diet and Electrolytes

A well-balanced diet should provide you with the sodium and potassium you need. Fruits and vegetables are good sources of both electrolytes, and many are also high in water. Papayas are one of the best sources of potassium, with 781 mg per serving. Other good sources are prune juice, cantaloupe, tomatoes, sweet potatoes and avocados. Most American eat more than enough salt, between table salt, processed foods and salt-cured foods such as bacon. Most vegetables are good sources of sodium as well.

Other Considerations

Although water, potassium and sodium are important nutrients for everyone, most people don’t need to take them by drinking sports drinks on a regular basis. Athletes may benefit from electrolyte replacement solutions when they're exercising, especially in hot weather, and a sick child or adult who has diarrhea or vomiting may benefit from fluid and electrolyte replacement. Plenty of water each day and a good diet will meet the needs of most people and prevent dehydration.