Fri | Mar 29, 2024

Watch out for dehydration

Published:Wednesday | March 16, 2022 | 12:06 AM

MORE THAN half your body weight comes from water. So, if your levels are off, it can show up in a surprising number of ways. Mild dehydration can make you feel tired, give you a headache, and affect your mood and focus. Even when you push yourself hard at the gym, all that sweating actually lowers how much blood you have for a bit.

When you lose more water than you take in, it makes it harder for your body to do some basic jobs, like keep your temperature steady and clear out waste. You lose water in your sweat, tears, and every time you go to the bathroom. Even breathing takes a little out of you.

You may ask, is thirst a sign that you are dehydrated? Yes, but there is no need to panic. By the time you get the urge to quench your thirst, you are already a little dehydrated. If you pay attention and get a drink when your body tells you to, it is not a problem. For older adults, the lag might be a little longer. So, it can help to make a habit of drinking water.

You can lose over a gallon of water a day if you have diarrhoea and vomiting. Babies and children are more likely than adults to get dehydrated because they are smaller. Older adults need to be on the lookout because the sense of thirst gets duller with age. Kidney disease and some health conditions can make one’s body get parched. Pregnant or breastfeeding women need to drink more than usual.

Babies and children cannot always tell what is going on with their bodies. However, you can look out for a dry tongue, no tears when crying, no wet diapers for three hours, and more fussiness than normal. When it is more severe, their mouths will be dry and sticky, and their eyes and cheeks may look sunken. They also may breathe fast and have a fast or weak pulse.

Older children or adults might be thirsty, and your mouth might feel dry or sticky. You will not urinate very often. When you do go, there may not be much urine, and it will be dark or have a strong smell. You may feel dizzy or light-headed, and you may pass out. As it gets worse, your thirst cranks up. Your breathing and heart rate may be faster than normal. You can overheat, and you might feel confused or cranky.

This old rule of drinking eight cups of water per day has zero science behind it. But it is fine as a rough guide. The amount you need to drink depends on how active you are, where you live, and your overall health. If you are not sure you are drinking enough, check the colour of your urine. Clear or pale-yellow means you are all set, but darker means you need to drink more water.

You do not need a sport drink either. These blends of water, salts, and sugars are made for high-level athletes, like marathon runners. Most of us do not need anything more than water during exercise. You will only have to work harder to burn off the extra calories from sport drinks. If you do intense training for more than an hour, then they can make sense.

When your water levels get too low, you cannot tackle dehydration on your own. You will need to be treated at a hospital. The idea is the same to get fluids in you and to get your body back in balance. Doctors will give you the treatment through a vein with an IV, because it gets water and salts into your body much faster than you would be able to drink them.

keisha.hill@gleanerjm.com

TIPS FOR STAYING HYDRATED

If you just cannot remember to drink enough water, look for ways to build it into your day.

• Do not wait till you are thirsty to drink. By the time you feel thirsty, you are already slightly dehydrated.

• Flavour your water, if plain water tastes boring to you. You can add flavour with fresh fruits or a splash of fruit juice. You can also consume clear broths or ice pops.

• Eat water-rich fruits and vegetables. Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes.

• Stay inside when it gets too hot. On very hot days, stay indoors in an air-conditioned environment. If you do not have air conditioning at home, try a shopping centre, movie theatre or public library. Avoid sun exposure, especially between 10 a.m. and 2 p.m., when the rays are strongest. Plan outdoor activities in the early morning or evening.

• Dress for the weather. Wear light, loose-fitting clothing that lets your skin breathe. Dark colours absorb heat, so stick with lighter shades. Wear a wide-brimmed hat in the sun to keep your head cool and use plenty of sunscreen to avoid sunburn, which can increase your skin temperature and make it harder to stay cool.

SOURCE: Everyday Health; Bronson Health