How do you know if you're dehydrated?

[Guest guest]

How do you know if you're dehydrated?

What are the signs and dangers?

What actions can I take to protect myself?

You may take water for granted, but your body

doesn't. Every cell, tissue and organ needs water to function properly. You

also need water to keep your internal temperature stable and eliminate waste

products produced by your body.

Indeed, water is as important as oxygen for

sustaining life. You could survive up to six weeks without food, but not more

than a few days, maybe a week tops, without water. Even when you are inactive,

your body loses more than a quart of water every day — through urine, perspiration,

and sweat. And most days you lose 2.5 quarts. You also lose water when you

exhale — up to one or two glasses a day in the form of vapor. With all

that water going out, you need to replace what's lost. For most people, that's

done without a second thought: You get thirsty; you drink. Simple.

" Normally, your body does an amazing job

of maintaining proper fluid balance, " says H. Shmerling,

M.D., associate professor of medicine at Harvard Medical School.

With help from your kidneys, your body holds onto

water when your system is a bit low and gets rid of it when there's excess. But

what happens if the balance shifts to the point where your body becomes

depleted of water? In other words, there's more going out than coming in.

That's when you're at risk of dehydration, a potentially life-threatening

condition if not treated promptly.

Are You At Risk?

" The best way to determine if you're

getting enough water every day is to listen to your body, " Dr. Shmerling says. " Are you excessively thirsty? Are you

urinating less frequently than normal? Are you feeling unwell? Are you dizzy

when you stand up? Is your mouth dry? While there are reasons other than

dehydration that can cause these symptoms, if you can answer 'no' to all these

questions, then you're probably getting enough water. "

Your body usually can cope with extreme

changes in water intake. But that's not true for everyone all the time, Dr. Shmerling says. Certain factors increase the risk of

dehydration:

Activity

People who exercise strenuously, particularly in hot or humid weather,

need to drink more water. It's also wise to avoid exercising outdoors during

the hottest period of a summer day.

Weather

People living in hot, humid climates, or those

experiencing a summer heat wave, need more water than usual. Vacationers take

note: Don't forget to factor in the weather of your destination. A Chicago native may run three miles every day at home without taking water

along, but the same trek on the beaches of a balmy Caribbean

island could lead to trouble.

Age

According to the American College of Sports Medicine, as we age, the body's ability to conserve

water is reduced. The body excretes more water (through urination and

perspiration) than is taken in. In addition, those 65 or older may not feel

thirsty even when their bodies need water. This need for water is so crucial

that the Food Guide Pyramid made especially for seniors features water as the

base of the structure. So be sure to drink several glasses of water a day before you feel thirsty.

Health

Anyone who is sick with fever, diarrhea, nausea and/or vomiting should increase fluid intake. Kids

and the elderly are at additional risk.

Medications

People who take diuretics ( " water

pills " ) such as furosemide and

hydrochlorothiazide must monitor themselves closely for signs of dehydration. " These

medications are used to help reduce high blood pressure, " Dr. Shmerling says. " But if the dose is too high or you

start to drink less for any reason, dehydration can follow. "

Signs Of Dehydration

Most of the time, dehydration doesn't reach

the danger level. " While it's still mild, your body detects dehydration

and leads you to behaviors that correct the problem, " Dr. Shmerling says. " Either you get thirsty and replenish

lost fluids (by drinking water) or you reduce fluid loss (by cooling off and

resting). " However, mild dehydration can become more severe if fluid isn't

restored. As you lose more water from your body, you may experience symptoms

such as dry mouth, flushed skin, fatigue, headache and impaired physical

performance. With severe dehydration you may not feel thirsty.

" Eventually, dehydration can lead to low blood pressure, which reduces the

ability of your body to circulate oxygen and other nutrients throughout your

body, " Dr. Shmerling says. " The end result

may be dizziness, loss of consciousness, rapid heart rate, kidney failure and

finally death. "

How To Get More Water

To prevent dehydration, you need to take in

plenty of fluids throughout the day. Follow these eight tips from the American

Dietetic Association to achieve the fluid intake your body needs, but keep in

mind that many foods contain water, so drinking eight glasses of water per day

may not always be necessary.

1. Take a water break frequently throughout

the day.

2. Take a sip when you pass a water fountain.

3. Carry a bottle of water with you in your

car.

4. Keep a sport bottle with you at work.

5. Start a meal with a cup of soup.

6. Drink a beverage with each meal.

7. Drink more when exercising, especially if

it's hot or humid. Drink one or two glasses of water or diluted fruit juice

(one part juice to one or two parts water) about 30 minutes to an hour before

you begin. Drink another glass or more when you're finished. For more intense

and longer workouts, increase your fluid intake to 8 ounces every 20 to 30

minutes. (Skip the high-calorie sports drinks unless

you're working out strenuously for at least 90 minutes.)

8. Consider foods as sources of water, too.

Lettuce, watermelon, broccoli, grapefruit, carrots and apples are all more than

80-percent water by weight. Low-fat cottage cheese, yogurt, potatoes and canned

drained tuna all contain more than 70-percent water by weight.

Don't include beverages containing caffeine

(coffee, colas) or alcohol when tallying your daily fluid intake. These act as

diuretics, causing water loss.

Hugs,

Deanna

LUPUS Serenity

Prayer...

Lord, grant me the serenity to accept the things I cannot

change, the courage to change the things I can, and the wisdom to hide the

bodies of doctors I shot when they said, You're perfectly healthy, it's all in

your head "