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How to Help Mild Dehydration. Adults lose 10 cups of water daily through normal activities,
and heat, exertion, or illness can increase that amount. Pay attention to the thirst,
dry mouth, dizziness, and tiredness that dehydration can cause—before a little problem becomes
a dangerous You will need Water Sports drinks Air-conditioning or shade and ice chips or
a frozen sports drink. Call 911 if a victim appears to be suffering from severe dehydration,
which includes symptoms like extreme thirst, a very dry mouth and other membranes, a change
in personality, a lack of sweating, and infrequency or cessation of urination. Step 1. Drink cool
water. No matter the cause of your dehydration, this is the most important way to replenish
fluids in your body. Step 2. If the dehydration is caused by heat, move to an air-conditioned
place or seek out shade to decrease the amount of sweat you’re producing. Step 3. If the
dehydration is caused by illness, try to drink frequent small sips of water or a sports drink
to continually replace what you’re losing. Avoid any liquid that might upset your stomach,
like juice or milk. If vomiting makes it difficult to hold down liquid, suck on ice chips or
ice made from sports drinks. Step 4. If the dehydration is caused by exertion, have a
sports drink while you exercise. These drinks contain electrolytes, essential minerals that
help maintain the balance of fluid in the body. It is possible to drink too much water,
replacing lost fluids without replacing lost electrolytes. This imbalance is called hyponatremia
and can be life-threatening. Step 5. Avoid liquids that temporarily exacerbate dehydration,
like alcohol, coffee, and tea. Step 6. Continue hydrating in the hours or even days after
your illness or exertion. The body can only absorb 24 to 32 ounces of water per hour,
so it’s possible to lose more than you can quickly replace. Step 7. Prevent future dehydration
by drinking plenty of water on a daily basis and an extra a cup or two before exercising
or going into extreme heat. Did you know The best way to gauge your hydration level is
by the color of your urine--it should be light yellow or nearly clear.