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Avoiding Dehydration
Dehydration can be a serious problem, but if we are proactive and keep up with hydration throughout the day, it is easily preventable.
Summer is almost here, but the temps are already high in Southern Arizona. It’s time to be proactive about preventing dehydration.
We are all at risk of becoming dehydrated, but our youngsters and elders are the ones who are most at risk. Dehydration occurs when the amount of fluids we lose is greater than the amount that we take in. It can happen quickly, especially when our outdoor temperatures are higher, we are participating in physical activity and sweating a lot, have a fever, vomiting, or diarrhea, or just aren’t drinking enough to support our bodies.
You may feel thirsty, have urine that is dark in color, have a dry mouth or tongue, dry skin, feel fatigued, sweat or urinate less than usual, or even feel dizzy if you are experiencing dehydration. In addition, young children may appear listless or have less energy, seem irritable, have fewer wet diapers than normal (3 or more hours between wet diapers), or not have tears when crying.
Dehydration can range from mild to life-threatening. Severe dehydration can be indicated by the presence of confusion, fainting, lack of urination, fast heart rate, or fast breathing rate. If this happens, make sure to get help right away.
Prevention is Key
Make sure to drink enough water or other fluids throughout the day. Although everyone’s water requirement is different, a good rule of thumb to follow is 8 8-ounce glasses of water or fluids daily for most adults. For those with medical conditions that require closer monitoring of your fluid intake, be sure to check with your provider for recommendations on your daily fluid intake requirements.
Stay out of the sun at the hottest part of the day.
When possible, limit the amount of sweetened and caffeinated beverages you drink. They still count as fluids, but sweetened drinks add unwanted calories and caffeinated beverages can add to dehydration as they have a diuretic effect.
Incorporate fruits and vegetables that have a higher water content such as melons and cucumbers into your diet.
Drink extra fluids when the outdoor temps are higher, you are more physically active, running a fever, or having vomiting or diarrhea to help make up for the fluid loss.
The Heart of the Matter
Water helps your body to maintain a normal temperature, eliminate waste products, prevent constipation, maintain joint function, and protect the sensitive tissues in your body. A well hydrated body is one part of a plan for maintaining optimal health and wellness.
In good health,
Nadia
References:
https://medlineplus.gov/dehydration.html