Dehydration: A real risk!
- Dietitian.Lauren Hmede
- Mar 28, 2019
- 3 min read
What’s It Mean?
Water is important for regulating temperature and cleaning out toxins. In addition to many other functions. We lose water is sweat, urine and tears. If you are not drinking enough water then your body is not able to have some of its functions and the result will be dehydration.
How Lack of Water Affects You
Half of our body is made up of water and if the level go down many symptoms can happen. Mild dehydration can make you feel tired, give you a headache, and affect your mood and focus. And when you push yourself hard at the gym, all that sweating actually lowers how much blood you have for a bit.
Is Thirst a Sign I’m Dehydrated?
As long as you pay attention to thirst cues then there is no problem. Whenever you feel thirsty this is maybe a little dehydration. Older adults have a problem in thirst sensation so they need to make drinking water a daily habit instead to ensure adequate hydration.
Who’s it Likely to Happen To?
People who have diarrhoea are at risk of dehydration as they lose a lot of water.
Babies and kids are more likely than adults to get dehydrated because they're smaller.
Older adults need to be on the lookout because your sense of thirst gets duller with age.
Kidney disease and some health conditions can make your body get parched. Pregnant or breastfeeding women need to drink more than usual.
Symptoms in Young Children
As babies and little kids cannot tell what they feel you may look for a dry tongue, no tears when crying, no wet diapers for 3 hours, and more fussiness than normal. When it’s 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.
Symptoms in Older Kids and Adults
Thirst, dry mouth and peeing less than usual are common symptoms. Even ounce you pee your urine will be dark colour. You may feel dizzy or lightheaded, 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.
Should I Drink 8 Cups a Day?
There no scientific evidence for drinking 8 cups of water as the amount of water varies according to your physical activity, where do you live and your overall health. If your urine has clear colour then you have enough water but if it is dark then you need more water.
What About Electrolytes?
Electrolytes are the basic salts, potassium, sodium and calcium. They are important for nerves signalling and many other vital functions. If you lose fluid you may have symptoms of thirst and peeing less.
Do I Need a Sports Drink?
Sports drinks are beneficial for athletes who have intensive training for more than one hour so if you are not activity or you have light intensity exercise you may need only water.
Oral Rehydration Solution
When dehydration is mild or moderate then you only needs water to quench your needs. Children who have diarrhoea may need an oral rehydration solution which is a mixture of salt and sugar to compensate fluid losses.
When to Call Your Doctor
When you see symptoms of severe dehydration, call your doctor right away. It can hit kids quickly, so it’s best to check in sooner rather than later. Signs include:
Diarrhea for more than 24 hours
Feeling dizzy, confused, or faint Can’t keep fluids down
No energy
Fast heartbeat or breathing
Black or bloody poop
Emergency Treatment
In case of severe dehydration you cannot treat yourself at home so you need an IV solution at hospital that it is injected directly into vein as it can deliver salts fast to your body and return the balance state.
Can I Drink Too Much?
Too much water can overwhelm kidneys and lead to hyponatremia when sodium levels go down thus causing cell’s swelling. This happen in people who have intense races for long distances.
Tips for Staying Hydrated
If you cannot remember to drink water you may have some tips like setting a reminder on your phone or even have a bottle of water as a go-drink. You can also drink water ounce you wake up, sleep and before each single meal.
Sources:
Comments