1. Get Hydrated.
In the month of May 2013, reports by CNN, Billboard & MTV stated that Grammy-award winning singer Beyoncé Knowles was forced to cancel her appearance in Belgium due to what doctors are calling “exhaustion and dehydration”.
Two reasons were given for postponement of the concert, but for the sake of this publication we would be focusing on dehydration.
The concept of proper hydration cannot be over emphasized. Drinking the right amount of water (about 8 glasses daily) would ensure enough saliva to lubricate your mouth, and enough mucous for the mucosal membrane that lubricates your throat and vocal cords.
What are the causes of dehydration?
Alcohol Intake: If you must consume alcohol, take in moderation and definitely not before a gig. Ensure you take in enough water to prevent dehydration because, drinking makes you go to the bathroom and impairs your ability to sense the early signs of dehydration such as thirst and fatigue.
Soda drinks: avoid soda drinks especially prior to any show because most sodas contain caffeine and sodium. Caffeine will cause you to urinate more frequently while sodium will make you thirstier. Remember, for every glass of soda you drink you are required to add an extra glass of water to your daily recommended intake.
High altitude: during air travels, your body adjusts to the altitude and in the process can get you dehydrated. Ensure you consume water before and after your flight.
Stress: stress could also lead dehydration. Ensure when stressed up consume water.
Low carbohydrate diet: for those losing weight, when you cut out carbohydrate from your diets, it would lead to water loss which could also reduce your hydration level. When cutting out carbohydrates, replace them with whole carbohydrate such as oatmeal, whole grain pasta, and brown rice which soak up water when cooking, consuming them can actually increase your hydration levels.
Working out: if you sweat more than you’re drinking water, you could become dehydrated. Always have water when working out.
Your period: for the ladies, during your period hormones affect your hydration levels. You may need to increase your fluid intake to stay hydrated.
Diabetes: increased sugar level in the blood increases frequency of urination in order to eliminate excess glucose. This could lead to dehydration. If you’re diabetic or suffer from frequent thirst or urination, talk to your doctor.
Prescription medications: Some prescription medications increase urination or even trigger vomiting. Increase your fluid intake if your medications fall into the stated categories.
Irritable bowel syndrome (IBS): symptoms of IBS such as nausea and chronic diarrhea could lead to dehydration. Ensure to stay hydrated.
Breastfeeding:Breastfeeding involves fluid loss from the mother which of course would lower hydration level. Breastfeeding mom’s should take required amount of water to avoid being dehydrated.
Inadequate consumption of fruits & vegetables: if you don’t consume your five servings of fruits and vegetables daily and don’t compensate by drinking extra water, you could easily wind up dehydrated.
It’s still important to drink plenty of water but you can also quench your thirst with these hydrating foods, all of which are at least 90% water by weight.
How do I know I am hydrated?
The big question is am I hydrated or dehydrated? To find out use the urine chart below;