What are the symptoms of dehydration in infants and adults. How does dehydration affect the body. What causes dehydration and who is at higher risk. How can severe dehydration complications be prevented.

Understanding Dehydration: A Critical Health Concern

Dehydration is a condition that occurs when the body loses more fluids than it takes in, resulting in insufficient water and other fluids to carry out normal bodily functions. This imbalance can lead to a range of side effects and complications, some of which can be severe if left untreated.

Is dehydration equally dangerous for everyone. While anyone can become dehydrated, certain groups are at higher risk, including young children, older adults, and individuals with chronic illnesses. The severity of dehydration can vary from mild to life-threatening, making it crucial to recognize the signs early and take appropriate action.

Recognizing Dehydration Symptoms in Different Age Groups

The symptoms of dehydration can manifest differently depending on age. Being aware of these varying signs is essential for early detection and prompt treatment.

Dehydration Symptoms in Infants and Young Children

• Dry mouth and tongue
• Absence of tears when crying
• No wet diapers for three hours or more
• Sunken eyes and cheeks
• Sunken soft spot (fontanelle) on top of the skull
• Listlessness or irritability

Dehydration Symptoms in Adults

• Extreme thirst
• Infrequent urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

Can thirst always be relied upon as an indicator of dehydration. Interestingly, thirst is not always a reliable early sign of the body’s need for water, especially in older adults. Many people may already be dehydrated by the time they feel thirsty, emphasizing the importance of regular fluid intake, particularly during hot weather or illness.

Common Causes of Dehydration

Dehydration can occur due to various factors, ranging from simple oversights to more complex medical conditions. Understanding these causes can help in prevention and early intervention.

1. Insufficient fluid intake due to illness or lack of access to safe drinking water
2. Severe diarrhea and vomiting, leading to rapid fluid loss
3. High fever, causing increased fluid loss through sweating
4. Excessive sweating during vigorous activity or in hot, humid weather
5. Increased urination, potentially due to undiagnosed diabetes or certain medications

How does excessive sweating contribute to dehydration. When you sweat, you lose not only water but also essential electrolytes. In hot and humid conditions, sweat doesn’t evaporate as effectively, leading to more profuse sweating and increased fluid loss. This process can quickly lead to dehydration if fluids are not adequately replenished.

High-Risk Groups for Dehydration

While dehydration can affect anyone, certain groups are more susceptible to its effects and require extra vigilance.

Infants and Young Children

Why are infants and young children particularly vulnerable to dehydration. Their smaller body size means they have a higher surface area to volume ratio, leading to more rapid fluid loss through fever or burns. Additionally, they may be unable to communicate their thirst or obtain drinks independently, increasing their risk.

Older Adults

As people age, several factors contribute to an increased risk of dehydration:

• Reduced body fluid reserve
• Decreased ability to conserve water
• Less acute thirst sensation
• Chronic illnesses such as diabetes and dementia
• Use of certain medications
• Potential mobility issues limiting access to fluids

Individuals with Chronic Illnesses

Certain health conditions can predispose individuals to dehydration:

• Uncontrolled or untreated diabetes
• Kidney disease
• Medications that increase urination
• Even minor illnesses like colds or sore throats can increase dehydration risk

The Impact of Climate and Activity on Dehydration Risk

Environmental factors and physical activity levels play a significant role in determining dehydration risk. People who work or exercise outdoors, especially in hot and humid conditions, face an elevated risk of dehydration and heat-related illnesses.

Why does humidity increase the risk of dehydration. In humid environments, sweat doesn’t evaporate as efficiently from the skin. This reduced evaporation hampers the body’s natural cooling mechanism, leading to increased body temperature and a greater need for fluids to maintain proper hydration.

Serious Complications of Dehydration

If left untreated, dehydration can progress to more severe conditions with potentially life-threatening consequences.

Heat Injuries

Insufficient fluid intake during vigorous exercise or exposure to high temperatures can result in a spectrum of heat injuries:

1. Mild heat cramps
2. Heat exhaustion
3. Life-threatening heatstroke

Urinary and Kidney Problems

Prolonged or severe dehydration can lead to serious urinary and kidney complications, including:

• Urinary tract infections
• Kidney stones
• Kidney failure

How does dehydration affect kidney function. When the body is dehydrated, blood flow to the kidneys is reduced, impairing their ability to remove waste and concentrate urine. This can lead to the formation of painful kidney stones and, in severe cases, may contribute to kidney failure.

Prevention Strategies and Treatment Approaches

Preventing dehydration is far easier and safer than treating its complications. Here are some effective strategies to maintain proper hydration:

• Drink fluids regularly, even before feeling thirsty
• Increase fluid intake during hot weather, illness, or physical activity
• Choose water-rich foods like fruits and vegetables
• Monitor urine color – pale yellow indicates good hydration
• Use oral rehydration solutions for more rapid fluid replacement

When should medical attention be sought for dehydration. It’s crucial to seek medical help if you or a loved one experiences any of the following:

• Diarrhea lasting 24 hours or more
• Irritability, disorientation, or unusual sleepiness
• Inability to keep fluids down
• Bloody or black stools

For mild to moderate dehydration, increasing fluid intake is usually sufficient. However, severe dehydration requires immediate medical intervention, which may include intravenous fluids and close monitoring of vital signs.

Special Considerations for Hydration in Various Scenarios

Different situations may require specific hydration strategies to prevent dehydration effectively.

Hydration During Illness

When sick with fever, diarrhea, or vomiting, the body loses fluids more rapidly. How can one maintain hydration during illness. It’s essential to:

• Drink small amounts of fluid frequently
• Choose clear broths, gelatin, and ice pops to supplement water intake
• Use oral rehydration solutions to replace lost electrolytes
• Avoid caffeine and alcohol, which can increase fluid loss

Hydration for Athletes and Active Individuals

People engaged in regular physical activity or sports need to pay special attention to their hydration status:

• Drink fluids before, during, and after exercise
• Consider sports drinks for activities lasting more than an hour
• Weigh yourself before and after exercise to gauge fluid loss
• Adjust fluid intake based on urine color and frequency

Hydration in Extreme Climates

Both hot and cold climates can increase the risk of dehydration. In hot climates, increased sweating leads to fluid loss, while in cold climates, the dry air and increased respiratory water loss can contribute to dehydration.

What are effective hydration strategies for extreme climates. Consider the following:

• Drink fluids even when not feeling thirsty
• Wear appropriate clothing to minimize fluid loss
• Use humidifiers in dry, cold environments
• Be aware of increased fluid needs at high altitudes

The Role of Diet in Maintaining Hydration

While drinking water is crucial for hydration, the foods we eat also play a significant role in our overall fluid balance.

Water-Rich Foods

Incorporating foods with high water content can contribute to daily fluid intake:

• Watermelon
• Cucumber
• Tomatoes
• Lettuce
• Zucchini
• Strawberries

Electrolyte-Rich Foods

Consuming foods rich in electrolytes can help maintain proper fluid balance:

• Bananas (potassium)
• Yogurt (sodium, potassium)
• Spinach (magnesium)
• Avocados (potassium)
• Nuts and seeds (various electrolytes)

How do electrolytes contribute to hydration. Electrolytes help regulate fluid balance within and between cells. They play a crucial role in nerve and muscle function, blood pH, tissue repair, and hydration. Balancing electrolyte intake with fluid consumption ensures more effective hydration.

Technological Innovations in Hydration Monitoring

As awareness of the importance of proper hydration grows, so does the technology to monitor it. Various devices and apps are now available to help individuals track their hydration status.

Wearable Hydration Monitors

These devices use various methods to estimate hydration levels:

• Bioelectrical impedance analysis
• Sweat analysis
• Heart rate variability measurements

Smartphone Apps

Numerous apps can help users track their daily fluid intake and set reminders to drink water regularly. Some advanced apps integrate with wearable devices for more accurate tracking.

Smart Water Bottles

These innovative bottles can track water consumption and sync with smartphone apps to provide real-time hydration data and reminders.

How effective are these technologies in preventing dehydration. While these tools can be helpful in raising awareness and encouraging regular fluid intake, they should be used in conjunction with listening to your body’s signals and understanding your individual hydration needs based on activity level, climate, and health status.

The Economic and Social Impact of Dehydration

Dehydration is not just a health concern; it also has significant economic and social implications.

Healthcare Costs

Dehydration-related hospitalizations and treatments contribute to substantial healthcare expenses:

• Emergency room visits
• Inpatient care for severe cases
• Long-term care for chronic dehydration in elderly patients

Workplace Productivity

Mild dehydration can impact cognitive function and physical performance, leading to:

• Decreased concentration and alertness
• Increased fatigue
• Reduced productivity

Sports Performance

In the world of sports, proper hydration is crucial for:

• Optimal athletic performance
• Injury prevention
• Faster recovery times

What is the estimated economic impact of dehydration. While exact figures vary, studies suggest that dehydration-related healthcare costs and productivity losses amount to billions of dollars annually worldwide. This underscores the importance of hydration not just for individual health, but for societal well-being and economic productivity.

Future Directions in Dehydration Research and Prevention

As our understanding of dehydration and its impacts grows, researchers and healthcare professionals continue to explore new avenues for prevention, detection, and treatment.

Personalized Hydration Strategies

Future research may focus on developing individualized hydration recommendations based on factors such as:

• Genetic predisposition to dehydration
• Individual sweat rates and composition
• Specific health conditions and medications

Advanced Diagnostic Tools

Emerging technologies may provide more accurate and immediate assessments of hydration status:

• Non-invasive fluid status monitors
• Real-time electrolyte balance measurements
• AI-powered predictive models for dehydration risk

Public Health Initiatives

Increased awareness and education about dehydration may lead to:

• More comprehensive hydration guidelines for various populations
• Improved access to safe drinking water in underserved areas
• Integration of hydration education into school curricula and workplace wellness programs

How might future research change our approach to hydration. As we gain a deeper understanding of the complex interplay between hydration, health, and performance, we may see a shift towards more nuanced, personalized hydration strategies. This could lead to more effective prevention of dehydration-related health issues and improved overall public health outcomes.

In conclusion, dehydration remains a significant health concern with far-reaching implications. By understanding its causes, recognizing its symptoms, and implementing effective prevention strategies, we can mitigate its impact on individual health and societal well-being. As research continues to evolve, our ability to manage and prevent dehydration will undoubtedly improve, leading to better health outcomes and enhanced quality of life for people of all ages.

Dehydration – Symptoms & causes

Overview

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated.

Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.

The most common cause of dehydration in young children is severe diarrhea and vomiting. Older adults naturally have a lower volume of water in their bodies, and may have conditions or take medications that increase the risk of dehydration.

This means that even minor illnesses, such as infections affecting the lungs or bladder, can result in dehydration in older adults.

Dehydration also can occur in any age group if you don’t drink enough water during hot weather — especially if you are exercising vigorously.

You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment.

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Symptoms

Thirst isn’t always a reliable early indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated. That’s why it’s important to increase water intake during hot weather or when you’re ill.

The signs and symptoms of dehydration also may differ by age.

Infant or young child

• Dry mouth and tongue
• No tears when crying
• No wet diapers for three hours
• Sunken eyes, cheeks
• Sunken soft spot on top of skull
• Listlessness or irritability

Adult

• Extreme thirst
• Less frequent urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

When to see a doctor

Call your family doctor if you or a loved one:

• Has had diarrhea for 24 hours or more
• Is irritable or disoriented and much sleepier or less active than usual
• Can’t keep down fluids
• Has bloody or black stool

Causes

Sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping.

Other dehydration causes include:

• Diarrhea, vomiting. Severe, acute diarrhea — that is, diarrhea that comes on suddenly and violently — can cause a tremendous loss of water and electrolytes in a short amount of time. If you have vomiting along with diarrhea, you lose even more fluids and minerals.
• Fever. In general, the higher your fever, the more dehydrated you may become. The problem worsens if you have a fever in addition to diarrhea and vomiting.
• Excessive sweating. You lose water when you sweat. If you do vigorous activity and don’t replace fluids as you go along, you can become dehydrated. Hot, humid weather increases the amount you sweat and the amount of fluid you lose.
• Increased urination. This may be due to undiagnosed or uncontrolled diabetes. Certain medications, such as diuretics and some blood pressure medications, also can lead to dehydration, generally because they cause you to urinate more.

Risk factors

Anyone can become dehydrated, but certain people are at greater risk:

• Infants and children. The most likely group to experience severe diarrhea and vomiting, infants and children are especially vulnerable to dehydration. Having a higher surface area to volume area, they also lose a higher proportion of their fluids from a high fever or burns. Young children often can’t tell you that they’re thirsty, nor can they get a drink for themselves.
• Older adults. As you age, your body’s fluid reserve becomes smaller, your ability to conserve water is reduced and your thirst sense becomes less acute. These problems are compounded by chronic illnesses such as diabetes and dementia, and by the use of certain medications. Older adults also may have mobility problems that limit their ability to obtain water for themselves.
• People with chronic illnesses. Having uncontrolled or untreated diabetes puts you at high risk of dehydration. Kidney disease also increases your risk, as do medications that increase urination. Even having a cold or sore throat makes you more susceptible to dehydration because you’re less likely to feel like eating or drinking when you’re sick.
• People who work or exercise outside. When it’s hot and humid, your risk of dehydration and heat illness increases. That’s because when the air is humid, sweat can’t evaporate and cool you as quickly as it normally does, and this can lead to an increased body temperature and the need for more fluids.

Complications

Dehydration can lead to serious complications, including:

• Heat injury. If you don’t drink enough fluids when you’re exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
• Urinary and kidney problems. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones and even kidney failure.
• Seizures. Electrolytes — such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, the normal electrical messages can become mixed up, which can lead to involuntary muscle contractions and sometimes to a loss of consciousness.
• Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body.

Prevention

To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Letting thirst be your guide is an adequate daily guideline for most healthy people.

People may need to take in more fluids if they are experiencing conditions such as:

• Vomiting or diarrhea. If your child is vomiting or has diarrhea, start giving extra water or an oral rehydration solution at the first signs of illness. Don’t wait until dehydration occurs.
• Strenuous exercise. In general, it’s best to start hydrating the day before strenuous exercise. Producing lots of clear, dilute urine is a good indication that you’re well-hydrated. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you’re finished.
• Hot or cold weather. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather to combat moisture loss from dry air, particularly at higher altitudes
• Illness. Older adults most commonly become dehydrated during minor illnesses — such as influenza, bronchitis or bladder infections. Make sure to drink extra fluids when you’re not feeling well.

Dehydration – Symptoms & causes

Overview

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you will get dehydrated.

Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.

The most common cause of dehydration in young children is severe diarrhea and vomiting. Older adults naturally have a lower volume of water in their bodies, and may have conditions or take medications that increase the risk of dehydration.

This means that even minor illnesses, such as infections affecting the lungs or bladder, can result in dehydration in older adults.

Dehydration also can occur in any age group if you don’t drink enough water during hot weather — especially if you are exercising vigorously.

You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment.

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Symptoms

Thirst isn’t always a reliable early indicator of the body’s need for water. Many people, particularly older adults, don’t feel thirsty until they’re already dehydrated. That’s why it’s important to increase water intake during hot weather or when you’re ill.

The signs and symptoms of dehydration also may differ by age.

Infant or young child

• Dry mouth and tongue
• No tears when crying
• No wet diapers for three hours
• Sunken eyes, cheeks
• Sunken soft spot on top of skull
• Listlessness or irritability

Adult

• Extreme thirst
• Less frequent urination
• Dark-colored urine
• Fatigue
• Dizziness
• Confusion

When to see a doctor

Call your family doctor if you or a loved one:

• Has had diarrhea for 24 hours or more
• Is irritable or disoriented and much sleepier or less active than usual
• Can’t keep down fluids
• Has bloody or black stool

Causes

Sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping.

Other dehydration causes include:

• Diarrhea, vomiting. Severe, acute diarrhea — that is, diarrhea that comes on suddenly and violently — can cause a tremendous loss of water and electrolytes in a short amount of time. If you have vomiting along with diarrhea, you lose even more fluids and minerals.
• Fever. In general, the higher your fever, the more dehydrated you may become. The problem worsens if you have a fever in addition to diarrhea and vomiting.
• Excessive sweating. You lose water when you sweat. If you do vigorous activity and don’t replace fluids as you go along, you can become dehydrated. Hot, humid weather increases the amount you sweat and the amount of fluid you lose.
• Increased urination. This may be due to undiagnosed or uncontrolled diabetes. Certain medications, such as diuretics and some blood pressure medications, also can lead to dehydration, generally because they cause you to urinate more.

Risk factors

Anyone can become dehydrated, but certain people are at greater risk:

• Infants and children. The most likely group to experience severe diarrhea and vomiting, infants and children are especially vulnerable to dehydration. Having a higher surface area to volume area, they also lose a higher proportion of their fluids from a high fever or burns. Young children often can’t tell you that they’re thirsty, nor can they get a drink for themselves.
• Older adults. As you age, your body’s fluid reserve becomes smaller, your ability to conserve water is reduced and your thirst sense becomes less acute. These problems are compounded by chronic illnesses such as diabetes and dementia, and by the use of certain medications. Older adults also may have mobility problems that limit their ability to obtain water for themselves.
• People with chronic illnesses. Having uncontrolled or untreated diabetes puts you at high risk of dehydration. Kidney disease also increases your risk, as do medications that increase urination. Even having a cold or sore throat makes you more susceptible to dehydration because you’re less likely to feel like eating or drinking when you’re sick.
• People who work or exercise outside. When it’s hot and humid, your risk of dehydration and heat illness increases. That’s because when the air is humid, sweat can’t evaporate and cool you as quickly as it normally does, and this can lead to an increased body temperature and the need for more fluids.

Complications

Dehydration can lead to serious complications, including:

• Heat injury. If you don’t drink enough fluids when you’re exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
• Urinary and kidney problems. Prolonged or repeated bouts of dehydration can cause urinary tract infections, kidney stones and even kidney failure.
• Seizures. Electrolytes — such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, the normal electrical messages can become mixed up, which can lead to involuntary muscle contractions and sometimes to a loss of consciousness.
• Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body.

Prevention

To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Letting thirst be your guide is an adequate daily guideline for most healthy people.

People may need to take in more fluids if they are experiencing conditions such as:

• Vomiting or diarrhea. If your child is vomiting or has diarrhea, start giving extra water or an oral rehydration solution at the first signs of illness. Don’t wait until dehydration occurs.
• Strenuous exercise. In general, it’s best to start hydrating the day before strenuous exercise. Producing lots of clear, dilute urine is a good indication that you’re well-hydrated. During the activity, replenish fluids at regular intervals and continue drinking water or other fluids after you’re finished.
• Hot or cold weather. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather to combat moisture loss from dry air, particularly at higher altitudes
• Illness. Older adults most commonly become dehydrated during minor illnesses — such as influenza, bronchitis or bladder infections. Make sure to drink extra fluids when you’re not feeling well.

Dehydration in children: how to prevent and recognize

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Dehydration is a situation when the human body loses a large amount of fluid necessary for the functioning of vital organs.

Why are children at risk and more susceptible to dehydration?

Children, along with the elderly, are at risk and more than susceptible to dehydration due to a combination of several factors:

First because they are a group of people who due to their age are more likely to suffer from infections that can cause fever and gastrointestinal symptoms such as vomiting or diarrhea that lead to loss fluids in the body. However, dehydration can occur not only with gastroenteritis, but with other infections, such as respiratory (colds, sinusitis, pneumonia, bronchitis) or urinary tract infections.

Second , because in the child’s body a higher percentage of water . In a newborn, for example, about 70% of his body weight is water. This percentage gradually decreases as the child grows up, until it reaches 50-60% in adulthood, depending on age and gender.

Thirdly, , because with a smaller body volume, the ratio between body surface and weight is higher than . This means that in children, the loss of moisture through the skin and mucous membranes by evaporation is proportionally greater than in adults.

It should also be added that the compensation mechanisms that the body starts when it begins to lose moisture, are still insufficiently developed at an early age of life. The ability to concentrate urine and thereby reduce water loss is less in a newborn than in a school-age child or adult, making young children more vulnerable in these situations.

Finally, in the case of young children, they have limited access to fluids because they0009 cannot drink on their own and depend on adults to provide them with water to drink in situations of dehydration due to illness or hot weather.

Thus, newborns and infants are most at risk of dehydration.

Dehydration and medications for chronic conditions

Although children often need to take medications for chronic illnesses, be aware that some medications can exacerbate symptoms of dehydration . An obvious example of this type of medication is the diuretics (furosemide, spironolactone…) which increase the loss of water through the urine to compensate for problems with the heart, kidneys, etc.

It should also be taken into account that if a child is taking any medications for chronic diseases, their blood levels, as well as their therapeutic effects (both beneficial and adverse), may temporarily change when a situation of dehydration occurs. This does not mean that we should be worried, but we should consider it, for example, in the case of children receiving antiepileptic drugs , since in a situation of dehydration, the drugs will no longer work and the epilepsy may temporarily decompensate.

What are the symptoms of dehydration?

On the one hand, symptoms are associated with the loss of fluid and electrolytes (mineral salts), and on the other hand, with compensation mechanisms that the body triggers to restore the loss of moisture. Some of the symptoms of dehydration:

1. Deterioration in general well-being
2. Dry mouth, lack of saliva or whitish foamy saliva
3. Paleness
4. Sunken eyes
5. Abnormal breathing 9 0010
6. Crying without tears
7. Reduced urge to urinate
8. Increased thirst

These symptoms, along with other clinical signs, are assessed on various scales used to assess the degree of dehydration in a child (Gorelik Scale, American Academy of Pediatrics Scale, Clinical Dehydration Scale. ..). If one or more symptoms are observed in a child, it is important to see a doctor as soon as possible .

How can dehydration be prevented?

In the situations of symptoms of the disease described above (fever, vomiting, diarrhea), it is very important to offer the child plenty of fluids to maintain a normal state of hydration. In addition to water, the liquid you offer your child should contain glucose (sugar) and mineral salts because not only water is lost during vomiting and diarrhea, but also sugar and minerals such as sodium, potassium and chlorine. These substances are vital for maintaining the functioning of the organs and systems of our body. Often their levels change in situations of dehydration (hyper or hyponatremia, hypoglycemia …), which can aggravate the symptoms of the disease. Therefore , it is recommended to replenish fluid loss by using Oral Rehydration Serum, which can be purchased at pharmacies.

In other situations where the loss of moisture in the body is increased due to perspiration, such as during summer and during prolonged physical activity, it is recommended to use water as the main rehydrator , accompanied by foods that contain carbohydrates, mineral salts and water, such as like fruits. Sports isotonic drinks are not needed for children and their habitual use can be detrimental to health.

How to deal with the symptoms of dehydration?

Dehydration – what is it?

Most of us enjoy the summer months because of the abundance of sunny and really warm days. However, extended periods of hot and humid weather, and other forms of heat exposure (such as during exercise) can lead to electrolyte imbalance problems, including symptoms of dehydration.

A number of surveys have shown that 60%-75% of Americans do not drink enough fluids. Keeping your body hydrated optimally, especially when you lose a lot of fluid, will protect you from ailments, heat exhaustion, and symptoms of dehydration.

Athletes, outdoor workers, young children, the elderly, and people with gastrointestinal problems are particularly susceptible to the effects of dehydration.

What should you do to protect yourself from dehydration and electrolyte loss? Drinking enough water, controlling thirst and urinating frequency will help prevent symptoms of dehydration.

What is dehydration?

Dehydration occurs when there is a significant decrease in the amount of water in the body.

There are three main types of dehydration, depending on the type of fluid missing:

1. Hypotonic or hyponatraemic dehydration: loss of electrolytes, predominantly sodium.
2. Hypertensive and hypernatraemic dehydration: loss of water.
3. Isotonic or isonatraemic dehydration: loss of water and electrolytes.

Any of these types of dehydration can be mild, moderate, or severe.

• Mild form involves a loss of about 2% of the total fluid.
• With moderate leakage, the body loses 5% of fluid.
• In severe dehydration, the body loses about 10% of fluid. This is a life threatening condition.

When a person becomes dehydrated, the following happens:

Dehydration is the loss of large amounts of fluid in the body. In other words, the body needs more fluid to function properly than it receives. As a rule, these liquids include water ( H ₂ O ) or electrolytes, or both.

Electrolytes are substances that the body needs at some level to transmit electrical signals, maintain pH balance, and bodily functions such as heart rate and nervous system signaling.

The body contains electrolytes such as:

• calcium
• sodium
• potassium
• chlorine
• magnesium
• bicarbonate

Certain electrolytes, potassium, sodium and chloride ions, make up the “most important” electrolytes responsible for hydration.

Some parts of the body are more electrically connected than others, so they need more ions (electrolytes). The most sensitive to electrolyte balance and hydration (and hence fluid loss) are the brain, central nervous system, and musculature.

Electrolytes can play different roles and affect fluid levels in the body in different ways:

• Too much sodium can cause hypernatremia. High sodium intake is typical for people with a “Western diet”, which includes a large amount of processed foods.
• Potassium plays a key role in regulating heart rate and muscle function. Deviations from the norm (excess or lack of this substance) can lead to heart failure and changes in blood pressure levels. Now many are deficient in potassium, the situation is exacerbated by the consumption of large amounts of sodium.
• Chlorine is responsible for the balance of fluids in the body. A significant increase or decrease in the amount of chlorine can lead to serious problems and even death.
• Magnesium is essential for muscle contraction, healthy heart rhythm, nervous system function, strong bones and increased strength. It reduces anxiety, improves digestion and maintains a balance between protein and fluid. Magnesium deficiency is very dangerous and can lead to symptoms of dehydration.

A number of hormones also control the activity and concentration of electrolytes in the body. Electrolytes are predominantly produced in the kidneys and adrenal glands. They are controlled by hormones such as rennin, angiotensin, aldosterone, and antidiuretic hormones.

Symptoms of dehydration

When you’re dehydrated, you don’t just feel thirsty. Symptoms of dehydration include tension in the neck and jaw, constipation, vomiting, and prolonged muscle spasms.

Some of the most common signs and symptoms of dehydration include:

• dry mouth
• drowsiness
• feeling thirsty
• decreased frequency of urination
• muscle weakness
• fatigue
• headache
• dizziness
• nausea
• diarrhea

A recent study demonstrated that dehydration can affect mood, cognition, concentration, visual quality, perception, memory, attention, psychomotor skills, and memory. This is quite natural, because our body as a whole is 60% water, while muscles are 75%, and the brain is 85%.

Another common sign of dehydration is digestive problems, including in young children. The muscles of the digestive tract need sufficient water to contract and eliminate waste products. For this reason, too much or too little water and/or electrolytes can lead to diarrhea, constipation, cramps, and hemorrhoids.

In the elderly, dehydration is one of the leading causes of hospitalization. During the hot period, many older people experience a lack of fluid in the body and other ailments.

If dehydration progresses over time, more serious and dangerous symptoms may occur, including:

• intense thirst
• irritability
• feeling of confusion
• severe dry mouth and mucous membranes
• sunken eyes
• no sweating
• lack of tears
• infrequent or no urination
• sunken fontanel in infants (“soft area” on the head)
• after pressing the skin is not restored (due to lack of fluid)
• low blood pressure
• palpitations
• fever
• delirium

It is easy to confuse signs of dehydration and hypernatremia. However, hypernatremia is characterized by loss of predominantly water rather than electrolytes.

Some of the symptoms of dehydration and hypernatremia are similar, although they can affect a person’s condition in different ways.

Hypernatremia may be milder than dehydration, but some symptoms are more noticeable and severe.

Symptoms of hypernatremia include:

• warm velvety leather
• dry mucous
• complaints of intense thirst
• convulsive contractions
• lethargy
• irritability
• feeling of confusion
• stiffness of muscles and joints
• convulsions

Causes and risk factors

Dehydration can happen for a variety of reasons, from poor nutrition to a fever.

Among people who are at risk of developing symptoms of dehydration:

• infants and small children. The rate of fluid metabolism in young children is 7 times higher than in adults, and the metabolic rate relative to body weight is 2 times higher. These factors affect the level of fluid in the body, as well as the reluctance of many children to drink plain water.
• elderly people. Many older people do not consume enough food and water. Sometimes they lose the ability to feel thirsty or hungry, or simply get used to constantly experiencing symptoms of dehydration.
• people with chronic diseases, especially if the symptoms of these diseases include vomiting and diarrhea.
• people with fever or viral diseases. Scientists have found that vomiting, viral diseases of the stomach and fever contribute to a decrease in the amount of fluid intake and lead to the loss of electrolytes as a result of bouts of vomiting.
• people in the postoperative period. Due to poor health during the recovery period, they may not consume enough water.
• endurance athletes.
• residents of highland areas.
• people living or working in very hot, humid environments. Under such conditions, the amount of fluid consumed should be doubled or even tripled.
• farmers, miners, military personnel, construction workers, firefighters, forestry, parks, recreational and industrial workers. These professions are associated with high physical activity, as a result of which the rate of fluid excretion increases.
• people who experience excessive sweating, which leads to an increase in the amount of fluid lost.
• people who consume predominantly foods low in minerals and other nutrients.
• people suffering from digestive problems that interfere with the normal absorption of nutrients from food.
• people suffering from hormonal and endocrine disorders that can affect the frequency of urination.
• people taking certain types of medications, such as drugs to treat cancer, heart disease, and hormonal imbalances. These drugs may include antibiotics, diuretics, and corticosteroid hormones.
• people suffering from kidney disease or damage. The kidneys play an important role in regulating blood chloride and excreting potassium, magnesium and sodium.
• patients undergoing chemotherapy. Treatment can cause a number of side effects, including low or deficiency of calcium, changes in potassium levels, and other electrolyte deficiencies.

Natural treatment

1. Drink enough water every day

What is the fastest way to deal with dehydration? In many cases, simply drinking more water is sufficient.

It is very important to learn to listen to your body and drink water when needed throughout the day. Water is the best way to prevent and fight dehydration, especially during the hot summer months when we sweat more than usual.

The 8 glasses of water a day recommended by many experts is generally sufficient to maintain healthy electrolyte levels and protect against symptoms of dehydration. When exposed to high temperatures, during or after training, we also recommend drinking water.

Diet, age, physical activity and body weight are factors that determine the amount of fluid needed. Drink when you’re thirsty and watch for signs of dehydration.

How do you know if you are drinking enough water? You are drinking enough if you urinate at least every 3-4 hours.

Your urine doesn’t have to be dark yellow, but it doesn’t have to be colorless either. Usually, after drinking 8 glasses of water, it has a pale yellow color, but it all depends on your individual characteristics.

Women during pregnancy and lactation need an additional amount of fluid (10-13 glasses per day) to protect themselves and the baby from dehydration and deficiency of any substances. The same applies to teenagers, as this is a period of active growth and development. People who take antibiotics, diuretics, blood pressure medications, hormones, and cancer drugs also need to drink more water as they lose more fluid.

2. Eat more foods containing water

Foods that naturally increase fluid levels in the body include:

• coconut water or coconut milk
• celery
• melon and watermelon
• cucumber
• kiwi
• bell pepper
• citrus fruits, e. g. orange, grapefruit
• carrots
• fermented milk products, e.g. yoghurt, kefir
• pineapple

Other good sources of water are:

• banana
• grapes
• bitter melon
• papaya
• lettuce
• berries
• avocado
• zucchini
• tomato
• radish

These foods make great alternatives to high-sodium foods such as processed foods, canned foods, frozen foods, and processed foods.

As you noticed, the foods that increase the amount of fluid in the body are mainly vegetables and fruits. They contain not only water, but also valuable electrolytes.

For this reason, tropical fruits such as mango and pineapple are so popular among residents of hot regions, such as the equatorial belt. The longevity of Costa Rica’s Blue Zone residents, for example, regularly consume foods that contain water, including tomatoes, oranges, and mangoes.

3. Try a healthier alternative

If you can’t drink plain water in large quantities, you might be interested in learning about alternatives. Coconut water, for example, is also excellent at quenching thirst.

Coconut water contains many beneficial substances, including potassium, amino acids, enzymes, growth factors and minerals. In fact, the chemical composition of coconut water is very similar to that of human blood, making it an excellent remedy for combating dehydration and rehydration.

Other drinks that can help provide the body with the moisture it needs include:

• homemade vegetable juices
• fruit smoothies
• vegetable balls, frozen or pureed vegetables
• herbal teas
• sparkling water with fruit slices
• warm water with freshly squeezed lemon or lime juice and a little honey
• hot water with fresh herbs and spices such as ginger, peppermint or dandelion
• coconut kefir
• kombucha
• bone or vegetable broth

Do not forget about drinks that contribute to dehydration and the appearance of symptoms of dehydration. These include alcohol, caffeine in large quantities, sweet carbonated drinks. All of them increase the frequency of urination, the loss of electrolytes, and in combination with a lot of sugar contribute to the development of inflammation and worsening the symptoms of dehydration.

4. Replenish fluids during and after exercise

During a period of high physical activity, we lose electrolyte balance due to increased sweating. To avoid this, you need to consume more water. On training days, we recommend drinking an additional 3 glasses of water (one before training, one during and one after).

In the case of intense and prolonged training, it is worth including drinks with an additional content of electrolytes, including sodium chloride and potassium chloride, in the diet. The problem is that most sports drinks are high in added sugar and synthetic flavors, so look to more natural alternatives like coconut water.

After training, we also recommend that you recuperate with a balanced meal, while not forgetting to drink water throughout the day. If you feel dizzy or have cramps, drink water and something with electrolytes immediately.

5. Drink more when you are sick

If you get sick, have a fever, vomit, have diarrhea, or have intestinal problems (such as inflammatory bowel disease), watch your fluid intake.

Dehydration caused by the disease can lead to complications, including kidney and urinary tract stones, bladder infections, and even heart failure. Drinks fortified with electrolytes can help manage vomiting and diarrhea.

Risks and side effects

Moderate dehydration can affect everyone, but in children and people with serious illnesses, symptoms of dehydration can be especially dangerous. If the frequency of urination has noticeably decreased, you should immediately consult a doctor, as the reasons for this can be life-threatening.

Elderly people and people in the period of illness can suffer from dehydration as a result of age-related changes and the development of inflammation. Symptoms may include nutritional deficiencies, urinary incontinence, constipation, and confusion.

Older adults and children alike often refuse to drink enough regular water, which can increase the risk of dizziness, fainting, urinary tract infections, gum and tooth disease, kidney stones, and chronic constipation.

Conclusion

• Dehydration occurs when the body loses more fluid than it receives.
• What are the symptoms of dehydration? Symptoms of dehydration may include dizziness, chills, constipation, headaches, increased thirst, irritability, and loss of concentration.
• Dehydration can lead to complications such as kidney damage, heart problems, fainting, blurred vision, loss of balance, and even seizures.
• To get rid of dehydration naturally, you need to drink more water throughout the day (and other drinks that increase the amount of fluid in the body), avoid alcohol, high amounts of sugar and caffeine, eat more fruits and vegetables that contain water, and replenish the level electrolytes during or after training, as well as during the period of illness.