When you hear the word dehydration, its easy to picture a cartoon character crawling across hot desert sand with an empty canteen and no hope in vision.
You might not think about the confused older adult, the fussy toddler whos not shedding tears even though theyre crying or those times when you were tired, headachy and very thirsty. This is what dehydration looks like in the real world.
But you can beat dehydration before it gets worse. Emergency medicine physician Baruch Fertel, the warning signs of dehydration and some tips for staying safe when temperature arises
What is dehydration and what causes it?
Dehydration occurs when your body loses more liquids than it takes in. When youre dehydrated, your body cant function as intended. While you might associate dehydration with extreme temperatures, there are quite a few things that can contribute to it.
Dehydration can be caused by a many of factors, including:
Whos more at risk for dehydration?
As dehydration can be caused by illness or being in severe heat, any of us can be susceptible to it. But there are a few populations that are at a slightly higher risk: If you start the work day dehydrated, its harder to replace what your body has lost.
Older adults are at higher risk for dehydration because our bodys fluid reserves decrease as we age. Your body also gets to the point where it might not constantly communicate thirst. Dehydration can also develop when theyre sick.
If you have a chronic and svere condition, you might be more susceptible to dehydration, especially if youre living with a digestive condition that causes frequent diarrhea. Medications can also cause dehydration if they have diuretics in them.
If youre an athlete, it doesnt matter if youre outside, indoors or even in water you can become dehydrated in any setting. When youre engaged in intense physical activity, your body temperature rises. Sweat cools your body down, but you lose liquid and electrolytes in the process. You can become dehydrated if both arent replenished.
Signs of dehydration
Whether its the start of summer vacation or youre gearing up for an upcoming trip, many of us are excited to get outside and have fun in the sun even in higher temperatures. But to prevent dehydration and heat stroke, its important to stay hydrated.
Signs of dehydration in older children and adults
When someone is dehydrated, theyll experience intense thirst, he says. They also might not urinate frequently. Those are signs that youre not getting enough fluids and progressing to dehydration.
Heres a rundown of the many signs dehydration can take in both older children and adults:
Thirst.
Less urination.
Warm-to-the-touch skin.
Not sweating.
Being anxious.
Headache, delirium, confusion.
Fatigue.
Dizziness.
Dry mouth and/or a dry cough.
High heart rate with low blood pressure.
Not being hungry but possibly craving sugar.
Flushed skin.
Swelling in the feet.
Muscle cramping.
Heat intolerance, or chills.
Constipation.
Urine thats darker in color (not light or clear).
Once you recognize that someone is dehydrated, Dr. Fertel recommends getting them out of the heat and giving them plenty of fluids. Water is best, or a sports drink or electrolyte packet. But definitely stay away from drinking any alcohol. As youre out in the heat more, you may feel warm to the touch and stop sweating. What youre experiencing can progress to heat stroke.
How to tell if a baby or toddler is dehydrated
Identifying dehydration with kids, especially babies and toddlers, requires a little more investigation. While small children cant show that theyre thirsty with words, their behaviors can reveal how theyre feeling. Be on the lookout for these signs:
Theyre less playful and sleepier.
They can be more irritable than usual.
Theres a decrease in wet diapers.
The soft spot on their head is sunken in.
Fewer or no tears when crying.
With infants, the clues to dehydration may be subtle. However, if you notice any of the signs, contact your childs healthcare provider right away, says Dr. Sabella.
With kids of all ages, she adds that urination changes are also a major red flag. A childs urine should normally be clear or a light yellow color.
According to Dr. Sabella, infants 0 to 6 months of age may be given additional breast milk or formula for hydration. But they shouldnt be given plain water at this age.
How to prevent dehydration in adults
Here are some ways to precent dehydration:
Drink enough water
This is an obvious one, yes. But as we all know, life can get busy and sometimes, before you know it, the day is half over and you realize you havent drunk enough water.
The most important thing someone can do to avoid themselves from experiencing a heat-related illness is to stay hydrated, Its really important, especially when its extremely hot outside. On average, you should drink about 125 ounces a day if youre male and 91 ounces if youre female. If its helpful, try setting reminders
Drink more water when being active outside
Its best to be proactive about staying hydrated if you work outside or if youre doing an outdoor workout. But you dont want to just guzzle water once you start your workout or job. Instead, drink water before you start getting active and before you even feel thirsty.
Once youre in the heat, drink one cup of water (8 fluid ounces) every 15 to 20 minutes. Avoid drinking more than 48 ounces of water or sports drinks in an hour because doing so might cause the amount of salt in your blood to drop too low. And hydrate afterward to replace what you might have lost from sweating.
Eat hydrating foods
There are other ways to make sure youre staying hydrated as well. And luckily, a lot of these snacks are perfect picnic and beach-day foods.
Go for foods with high water content, like:
Be mindful of medications
Some medications, such as diuretics,can increase urine production and contribute to dehydration. Your doctor may have you on these medications to help with things like high blood pressure, diabetes or cardiomyopathy. If youre taking such medications, consult your healthcare provider for guidance on how to maintain the right level of hydration.
Limit alcohol, sugar and caffeine
A couple things that arent good for dehydration sugar, caffeine and alcohol. Be mindful of how much youre consuming, especially on hot days. Stay away from energy drinks and caffeinated drinks as well.
When we talk about hydration, its really important to drink water or other nonalcoholic liquids, as alcohol can actually exacerbate dehydration. It can be a diuretic and cause you to urinate more, warns Dr. Fertel.
The bottom line
Dehydration is no joke. Water intake can be something we overlook, especially when were outside having fun. But its critical to stay hydrated. Its also important to know the signs of dehydration so you can recognize them in yourself and others.
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When you hear the word dehydration, its easy to picture a cartoon character crawling across hot desert sand with an empty canteen and no hope in vision.
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