Dehydration - What You Should Know About Staying Hydrated

With summer in full swing, the time you spend outdoors has increased tremendously. Summer is the season for outdoor barbecues, lawn parties, fresh fruits and vegetables, lawn and garden maintenance, swimming and pool parties. Summer also brings with it a rise in temperatures and incidences of dehydration. While dehydration can hit at any time, the scorching summer temperatures also bring about an increased risk of losing excess water.

Dehydration Explained

Dehydration is defined an excessive loss of bodily fluid through sweating, vomiting, urination or diarrhea. Our body is made up of approximately two-thirds water. It is a major component of every cell, tissue and organ in the body. It also plays an integral part in almost every body function. Water helps to regulate our body temperature; it transports oxygen and nutrients in the blood; it aids in the elimination of body waste; and it serves as lubrication to our joints. The amount of water required each day depends on a variety of factors, including your general health, your activity level, and the climate where you live. Recommended intake varies from 8 to 12 eight ounce glasses of water a day. When you are dehydrated your body lacks adequate water to carry out its normal functions.

Dehydration Signs and Symptoms

Summer is an important time to remember to stay hydrated and recognize the signs of dehydration. The body can lose vast amounts of water, especially on days that temperatures soar close to or above 100 degrees. Dehydration occurs when the amount of fluids eliminated by the body exceeds the amount consumed by the body. The first sign indicating that you are dehydrated is thirst. The second best indicator is the color of your urine. If it is pale yellow in color, you are properly hydrated. However, if your urine is dark yellow or concentrated in color, it is a sign that you may be dehydrated. Some additional signs of dehydration include dry mouth, fatigue, headache, light-headedness, loss of appetite, and nausea or vomiting.

Dehydration Prevention and Treatment

The best defense against dehydration is avoidance. To prevent dehydration consume fluids before you get thirsty because by the time you are, your body is telling you that it is already dehydrated. If you are spending an excessive amount of time outdoors, consume approximately five to ten ounces of fluids every 10-15 minutes. It is also best to avoid drinks that contain caffeine or alcohol. Beverages containing caffeine or alcohol have a diuretic effect and stimulate the production of urine thereby promoting dehydration. If you are at risk of dehydration because you are sick, drink extra water or a rehydration solution particularly if you are experiencing vomiting or diarrhea.

If you suspect you are mildly dehydrated, stop any activity and rest. If you are outdoors, get out of direct sunlight and seek shade, a cool spot or air conditioning. Replenish any lost fluids immediately with water or sports drinks that replace lost minerals and electrolytes. If more serious symptoms appear, it is best to seek medical attention.

Armed with knowledge and plenty of fluids, dehydration can be prevented. So whether you are sick, exercising or enjoying the outdoors on a hot summer day, be safe and drink plenty of water. It does a body good.