Diet for Preventing Dehydration
Ms H
It is time to be prepared for the hot summer days. In this place you learn
about the symptoms of dehydration, the action to prevent dehydration and the
essential foods for keeping hydrated.
Symptoms of dehydration:
·
increased thirst.
·
dry mouth.
·
tired or sleepy.
·
decreased urine output.
·
headache.
·
dry skin. And
· dizziness.
Action to prevent dehydration:
· Drink plenty of water. Take
a container of water or sports drink with you when you exercise, and try to
drink at least every 15 to 20 minutes.
· Avoid high protein diet
· Avoid any alcohol, they increase
dehydration
· Wear lightweight and light colour clothing.
Foods that can contribute to your fluid intake:
· Cucumber contains 95% of water. It also provides you with dietary fibre
vitamin C, potassium and magnesium.
Example:
a cup of cucumber slices is nearly as thirst quenching as a glass of water.
· Strawberries contain 91% of water, vitamin C
also provide folate, a vitamin B that’s essential for the healthy growth of new
cells.
· Watermelon contains 92% of water. It is a good source of vitamin C and, also has lycopene, an
antioxidant that may help protect against heart disease and some types of
cancer.
· Salad greens contain more than 90% of water and nutrients such as
dietary fibre, vitamin C, vitamin B6, beta- carotene, vitamin K, thiamine, potassium,
calcium, magnesium and iron.
· Regular plain
yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and
probiotics.
Recipes:
Cucumber salad:
Ingredients:
Cucumber
|
1 sliced
|
Lettuce
|
sliced
|
Ruccola
|
Handful
|
Roasted buckwheat
|
½ cup
|
Pumpkin seeds
|
½ cup
|
Yogurt
|
½ cup
|
Melon and strawberry salad:
Ingredients :
Strawberries halved
|
200g
|
Melon cubed
|
200g
|
Lemon juice freshly
squeezed
|
½
|
Walnuts
|
Handful
|
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