How to Protect Against Dehydration

Summer’s here and it’s more important than ever to protect against dehydration because we loose more fluids through sweating than we do during the cooler seasons. Protecting against dehydration is extremely important. Dehydration can lead to muscle spasms, nausea, headaches and many other discomforts. In the elderly and frail even death can occur.

Here are some ways you can protect against dehydration.

Difficulty: Moderately Easy

Instructions

1. Drink plenty of water.
   A general rule of thumb for all seasons is to drink one half the number of ounces of water as the number of pounds you weigh. In other words, if you weight 150 pounds you should normally drink 75 ounces of water. In the summer when you’re outdoors more, and sweating more you should increase your water intake

2. Water alone isn’t enough
   Hypovolemia is the term for the loss of water only. Dehydration is more than water loss. During dehydration, essential minerals such as potassium, sodium, calcium bicarbonate and phosphate are lost along with water, so you also need the replenish those to prevent dehydration. If you’re athletic or exercising or working outdoors, drink a pint of sports drink that contains a wide range of electrolytes before you start exercising and drink about 6 to 8 ounces of water or sports drink every 15 to 20 minutes during your activity.

3. Eat foods with a high water content
   To help protect against dehydration, make fresh, raw fruit and vegetables a major part of your diet, especially those with a high water content like watermelon, iceberg lettuce, cucumbers and citrus. Citrus fruits have the added benefit of being cooling.

4. Avoid carbonated drinks, caffeine, and alcohol.
   Carbonated drinks may bloat your stomach and make you feel full so you don’t take in as much fluid as you should. Caffeine and alcohol increase the flow of urine, which may cause dehydration. Substitute sports drinks with all the electrolytes or plain water for most of you liquids.

5. Recognize the symptoms
   Thirst is one of the first symptoms of dehydration. If you’re thirsty you’re already dehydrated. Other symptoms may be dark urine, dryness in your mouth or lips, dizziness, headache, nausea, muscle cramps or weakness, sleepiness or listlessness. If you feel any of these symptoms, get to a place where you can cool off. Young children may cry, but not produce tears. This can be a sign of dehydration as can dark sunken eyes.

Tips & Warnings

• Don't gulp or guzzle your drink. Drink it slowly.

Resources

• Enhance Your Health
• Natures Pharmacy
• Dehydration
• Definition of Dehydration

[bossypants]

on 6/24/2009 Lots of good advice for staying hydrated. I hadn't heard of hypovolemia! I like Step 3 the best. Yum! Melon!! Thanks for the suggestions!