Dehydration is first of all caused when the body loses or uses more fluids than it has consumed. When this happens the body is not able to do the normal functions it is supposed to do. This condition is especially dangerous for children and older people.
Keep Watch of Fluid Loss
If you want to balance your fluid usage and consumption the best way is to drink plenty of fluids especially pure water. This should be taken care of when you are in a hot climate and intensely playing or working in the sun. Watch how much of fluid you are losing when you sweat and when you pass urine. Drink enough fluids to keep up with the volumes you are getting rid off.
You tend to lose more fluid than you replenish when you have conditions like high fever, diarrhoea and vomiting. When you body loses fluids it also loses electrolytes. These minerals in your blood and body fluids are what influence the normal working of muscles and nerves in the body.
If you cannot avoid outdoor activities during summer and in hotter weather, try to schedule it during the cooler parts of the day. You can also dress in lighter, cooler clothing when you are in warmer weather.
Dehydration in babies & children
Children do lot of activities and many are in the sun for long hours, during this time they tend to lose a lot of fluids and electrolytes from the body. So make sure your child has plenty of water or other fluids, especially if they return from strenuous activity in the sun. Children should also eat plenty of fruits and vegetables.
As far as babies are concerned we have to be careful about their fluid balance and dehydration. If no ready over the counter drinks are available then better give the baby small sips of water from time to time to help keep it hydrated.
How to prevent dehydration?
Dehydration is always a dangerous condition be it adults or kids. It is more so for adults since their bodies have the capability to store only less water. First of all don’t wait to feel thirst to take a sip, go on drinking water throughout the day, drink at least 5-8 cups of fluids per day and if the temperature is high or you have fever drink more water.
Don’t skip your meals, your regular meals can provide you the required amount of fluids. You may drink sports drinks, milk and juices but avoid high-protein drinks and alcoholic beverages, they can easily cause dehydration.
Dehydration during exercise
You cannot stop exercising just because the climate is hotter and you don’t want to get dehydrated. The only thing you have to do is make sure that your body receives enough fluids for an active life.
To avoid dehydration drink 4-5 cups of water about 4 hours before you exercise, have few more cups of water in between the exercise routine. Drink water after exercising and if your body is producing lot of light-colour urine then it’s a good sign, which shows that you are not dehydrated.
If you follow some of the above points will not only help you keep hydrated but also maintain proper heart rate and body temperature.