Gluten the Enemy

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