Dehydration, or insufficient fluid levels in the body, can interfere with normal physiological functions. Therefore, it is important to take preventive measures to maintain adequate hydration.
Are you planning a pregnancy program? Ensure that your nutritional intake is sufficient and that your body does not become dehydrated. Although there is currently no direct scientific evidence linking dehydration to infertility, dehydration may influence levels of the hormones estrogen and progesterone, which play essential roles in regulating the menstrual cycle.
According to research published in the journal Frontiers in Physiology, progesterone and estrogen levels are lower from the first day of menstruation until ovulation, also known as the follicular phase.
During this phase, levels of Arginine Vasopressin (AVP)—a hormone responsible for regulating water retention in the body—may also decrease. When estrogen and progesterone levels decline, thirst perception may also decrease, potentially increasing the risk of dehydration.
Dehydration should not be underestimated. Maintaining proper hydration is essential to support overall bodily function. Below are several practical ways to prevent dehydration.
Tanya Mincah tentang Promil?
How to Prevent Dehydration
Dehydration occurs when the body loses more fluids than it takes in. This condition can impair the body’s ability to function normally. Therefore, maintaining adequate daily fluid intake is crucial.
Here are several ways to prevent dehydration:
1. Drink Adequate Amounts of Water
One of the most effective ways to prevent dehydration is to drink sufficient amounts of plain water. When the body becomes dehydrated, fluid levels drop significantly, which may cause fatigue and weakness.
According to recommendations from the Indonesian Ministry of Health, adults are advised to consume approximately 2 liters of water per day to maintain proper hydration.
2. Consume Fruits and Vegetables
In addition to drinking water, consuming fruits and vegetables can help prevent dehydration. Approximately 20% of daily fluid intake may come from food sources.
Fruits and vegetables with high water content (up to 90% or more) are particularly beneficial in maintaining hydration. Examples include:
Melon
Strawberries
Watermelon
Lettuce
Cucumber
Cauliflower
Additionally, vegetables provide calories that can be converted into energy. Proper hydration combined with adequate nutrition can help reduce fatigue associated with dehydration.
Read also: Stay Strong with Healthy Beverages
3. Reduce Caffeine Intake
Did you know that frequent caffeine consumption may contribute to dehydration? Caffeine has mild diuretic properties, meaning it can increase urine production. This process may lead to the loss of sodium and water through urination.
If the body is already dehydrated, excessive caffeine intake may worsen the condition by further reducing fluid and sodium levels. Therefore, limiting caffeine consumption is recommended, especially when planning a pregnancy.
4. Increase Electrolyte Intake
When the body becomes dehydrated, electrolyte levels—including calcium, potassium, sodium, phosphate, and magnesium—may also decline. This imbalance can disrupt normal physiological processes.
Research published in Current Gastroenterology Reports indicates that oral rehydration solution (ORS) can enhance sodium and glucose absorption in the small intestine, thereby improving fluid replacement.
Signs of Proper Hydration
Wondering how to recognize dehydration? One simple method is to observe urine color.
If the urine appears pale yellow or clear, the body is likely well hydrated. Dark yellow urine may indicate early dehydration and the need to increase fluid intake.
Once hydration improves and appetite returns, it is important to maintain balanced solid food intake while continuing adequate fluid consumption.
These are several ways to prevent dehydration and maintain proper fluid balance. If you are planning a pregnancy program, consult a healthcare professional for personalized medical advice.
