Adequate water intake is critical for health and vitality. If you don't replenish the fluids your body naturally loses throughout the day, you can become dehydrated. You can get dehydrated by exercising, due to illness, or simply because you don't drink enough water. To stay healthy and recover from dehydration, it is essential to recognize the symptoms and know how to deal with the problem. If the dehydration is mild or moderate, you can typically treat it at home on your own. However, if the problem is severe, you must go to the hospital immediately.
Steps
Part 1 of 5: Assessing the Situation
Step 1. Recognize the categories most at risk of dehydration
Very young children, the elderly and people with chronic illnesses are the ones who have a greater tendency to become dehydrated, although there are other groups that are at higher risk.
- The body of children is made up of more water than that of adults and their metabolism is more active. Children often experience vomiting and diarrhea as part of their childhood illnesses. They are also unable to understand or communicate their need for fluids.
- Older people do not always experience the normal stimulus of thirst and their body is unable to retain fluids in the optimal way. Additionally, some older adults may also suffer from other conditions, such as Alzheimer's disease, and may have greater difficulty communicating their physical needs to their caregivers.
- People with chronic diseases, such as diabetes, heart failure or kidney disease, are more likely to become dehydrated because they may be taking medications that also have dehydration as side effects (for example, diuretics).
- Some acute illnesses such as the flu can also increase the risk of dehydration, as fever and sore throat inhibit thirst.
- Intense training, especially that done by endurance athletes, leads to a higher risk of dehydration, because during physical exertion the body loses more water than athletes are able to drink. However, be aware that dehydration is also due to a cumulative effect and you may get dehydrated within a few days, even if you do light exercise, if you don't get enough fluids.
- Individuals who live in very hot climates or who are often exposed to prolonged heat have greater risks. For example, construction workers and other people who work outdoors all day are more likely to become dehydrated. This is even more true if the climate is also humid. Sweat does not evaporate well in hot, humid environments, so the body has a harder time cooling down.
- People living at high altitudes (above 2500m) have a higher risk of dehydration. The body must resort to increased urination and faster breathing to keep itself adequately oxygenated, and both of these aspects increase dehydration.
Step 2. Recognize mild or moderate dehydration
Usually, when the problem is not particularly serious, it can be managed at home by following the remedies described in this article. Typical symptoms in this case are:
- Dark yellow or amber urine.
- Infrequent urination.
- Reduction of sweating.
- Increased thirst.
- Dry mouth, nose and eyes.
- The skin looks dry and tight, it may be wrinkled and / or unusually wrinkled.
- Vertigo, feeling faint.
- Weakness and tremors.
- Overheating.
- Headache.
- Exhaustion.
Step 3. Recognize severe dehydration
In this case, you don't have to manage the problem with home remedies. You will likely need to hydrate the body intravenously to restore a normal level of body fluids. Go to the hospital immediately if your symptoms include any of the following:
- Little or no urge to urinate.
- Very dark colored urine.
- Dizziness or lightheadedness which significantly affects the ability to stand or move.
- Weakness or tremors.
- Arterial hypotension.
- Accelerated heart rate.
- Fever.
- Lethargy or confusion.
- Convulsions.
- Shock (e.g. pale and / or clammy skin, chest pain, diarrhea).
Step 4. Recognize the symptoms of mild or moderate dehydration in children
Babies aren't able to tell you all of their symptoms, so you need to check for certain signs to tell if your child is dehydrated.
- Little production of tears. If your baby is crying, but not producing tears (or not as many as usual), he is dehydrated.
- Capillary filling time. This is a simple test that is often done by pediatricians to check the level of dehydration. Press on the baby's nail until the nail bed turns white. Raise the child's hand higher than the heart. Check how long it takes for the nail bed to turn pink. If it takes longer than 2 seconds, the baby may be dehydrated.
- Rapid, shallow or disturbed breathing. If you notice that your baby is not breathing normally, it could be a sign of dehydration.
Step 5. Recognize the signs of severe dehydration in babies and children
In this case the problem must be treated immediately in the hospital. Call your pediatrician or emergency services if your child has any of the following symptoms:
- Sunken eyes or fontanel. The fontanel is that "soft" area found on the head of very young children. If it feels sunken to you, it's probably a sign of dehydration.
- Not turgid skin. Basically you can understand if the skin is turgid based on how it "reacts" after being pulled. For example, dehydrated babies have reduced skin turgor. If you find that a small fold of skin on the back of your hand or stomach does not return to its original state after being pinched, this is a clear sign of dehydration.
- No urine production in 8 hours or more.
- Extreme lethargy or loss of consciousness.
Step 6. Check your urine
If you are properly hydrated, your urine should be pale yellow or clear. If you have too much or too little fluid in your body, the color of your urine changes.
- When your urine is very clear or nearly clear, you may be overhydrated, a condition that can dangerously reduce your levels of sodium, a natural electrolyte that the body needs to function properly.
- If your urine is dark yellow or amber in color, you are probably a little dehydrated and should drink water.
- On the other hand, if it has an orange or brown color, it means that you are severely dehydrated and should see a doctor immediately.
Part 2 of 5: Treating Dehydration in Infants and Children
Step 1. Give your child an oral rehydration solution
This is the best and most indicated remedy by pediatricians when dehydration is mild or moderate. Plan your treatment to restore fluid levels over 3-4 hours.
- Get a commercially available electrolyte solution, such as Pedialyte. This type of solution contains sugar and mineral electrolytes to prevent hypoglycemia. You can also make a rehydrating solution yourself if you wish, but it is usually safer to use commercial solutions, as you may make mistakes in dosing the ingredients.
- Give the child 1-2 teaspoons (5-10 ml) of the solution to drink after a few minutes. You can use a spoon or oral syringe (which doesn't have a needle). Start gradually; if you give him too much fluids at once, you can make him feel sick or vomit. If your baby vomits, wait 30 minutes before starting to hydrate him again.
Step 2. Avoid giving him any other fluids
If the baby is dehydrated, the only thing he needs is to restore the electrolyte balance in the blood. Soft drinks and fruit juices can cause hyponatremia in children, which is a low sodium content in the blood. Natural water also does not contain enough electrolytes to replenish their needs, because children metabolize electrolytes much faster than adults.
- Soft drinks can also contain caffeine, which is a diuretic and can further dehydrate the baby.
- Fruit juices can contain too much sugar and aggravate dehydration in younger children. This is also true of sports drinks like Gatorade.
- Other liquids to avoid in this circumstance are milk, clear broths, tea, ginger ale and sweet jellies.
Step 3. Feed the baby
If you are still breastfeeding your baby, try to get him to drink breast milk. This helps restore electrolyte balance and fluid levels, as well as reduce the loss of additional fluids through diarrhea.
- You can decide to give him an oral rehydration solution between breastfeeding if the baby is very dehydrated.
- Do not use formula milk during the rehydration period.
Step 4. Keep your baby properly hydrated
Once you have a certain water balance in your body, you need to make sure that you continue to drink enough fluids for the next 24 hours. Many doctors and pediatricians recommend sticking to the following criteria:
- Newborns should take 30ml of rehydration solution per hour.
- Babies 1 to 3 years old should drink 60ml of rehydrating solution per hour.
- Older children (over 3 years old) need to be given 90ml of rehydrating solution per hour.
Step 5. Check your child's urine
To make sure he is slowly rehydrating, you need to check that the color of his urine is back to normal. As with adults, urine from healthy children should also have a clear, light yellow color.
- If it is very clear or colorless it could be a sign of overhydration. In this case, reduce the fluids for a while to prevent the sodium in the blood from dropping excessively.
- If the urine is amber or darker in color, continue giving him the rehydration solution.
Part 3 of 5: Treating Dehydration in Adults
Step 1. Drink water and other clear liquids in small amounts
Water is generally sufficient to rehydrate adults, but you can also drink clear broth, eat popsicles, sweet jellies, and sports drinks containing electrolytes. Be sure to drink slowly, though, as swallowing too fast can cause vomiting.
- Try putting ice cubes in your mouth. They dissolve slowly and their cooling effect is of great help in overheated people.
- If dehydration is due to prolonged physical activity, you can take sports drinks that contain electrolytes.
Step 2. Avoid certain types of liquids
When you are dehydrated, you should not drink caffeinated drinks and alcohol, as they make the situation worse. Beverages such as coffee, tea, and caffeinated sodas should not be consumed when you have low body fluids. You should also avoid fruit juices, as the sugar they contain can have a dehydrating effect, increasing urination.
Step 3. Eat foods with a high water content
If you don't feel nauseous, you should eat some fruits and vegetables that are very high in water.
- Watermelon, cantaloupe, grapefruit, oranges and strawberries have a very high water content.
- Among vegetables, those with a high water content are broccoli, cauliflower, cabbage, celery, cucumbers, eggplant, lettuce, peppers, radishes, spinach, courgettes and tomatoes.
- Avoid dairy products if you have diarrhea or nausea associated with dehydration, as these may aggravate these symptoms.
Step 4. Keep hydrating
For the next 24 hours after your "first surgery" to rehydrate, you need to continue drinking fluids and resting. Drink a lot; you don't have to stop simply because you are no longer thirsty. It may take up to several days to fully restore lost fluids.
Step 5. See a doctor if the situation does not improve
If you feel no better once rehydrated or if you have a fever above 40 ° C, seek medical attention immediately.
Part 4 of 5: Heat Dehydration Treatments
Step 1. Stop all physical activity
If you are dehydrated, further exercise will make your body even weaker. It is therefore important that you stop doing any type of training.
Step 2. Move to a cool place
This will reduce the heat loss due to sweating a little and prevent a heat breakdown or heat stroke from occurring.
Step 3. Lie down
by doing so you avoid more effort and reduce the risk of a possible fainting.
If possible, lift your feet above heart level to try to avoid fainting
Step 4. Cool the body
If dehydration is the result of excessive heat exposure, remove excess clothing to cool off. You can also take some damp towels and spray yourself with a nebulizer to try to cool the body even more.
- Do not use ice water or ice packs, as they are excessively cold, constrict the blood vessels and as a result it would become more difficult to remove the heat from the body.
- You can take a spray bottle to spray a mist of warm water on your skin. Evaporation will help cool the body.
- Place a damp cloth on areas of the body where the skin is thinnest, such as the neck and inner wrist, collarbone, biceps, armpits, and inner thighs.
Step 5. Encourage your baby to rest
If your child is slightly dehydrated due to overexertion, for example, he has been playing too vigorously, you need to convince him to stop and rest in a cool place and not exposed to direct sunlight, until he has replenished the lost fluids.
- Allow him to drink as much water as he wants during this time.
- If the kid is older, sports drinks that contain sugar and salts (electrolytes) are a great way to rehydrate him.
Step 6. Make sure you rehydrate properly
Follow the steps in Part 3 to rehydrate your body. Drink at least 2 liters of fluid within 2-4 hours.
- To properly restore electrolyte balance, the best option is to drink sports drinks containing electrolytes or rehydrating solutions. Mix 1 liter of water with 1/2 teaspoon of salt and 6 teaspoons of sugar if you want to make an inexpensive rehydration solution at home.
- Do not take salt tablets, as your body may take too much, resulting in serious complications.
Part 5 of 5: Preventing Dehydration
Step 1. To prevent this, you need to drink fluids frequently
You need to drink it in adequate quantities, even if you don't feel particularly thirsty; know that you may get dehydrated before you are thirsty.
- The amount of water adults need varies, but, in general, men should drink at least 3 liters of fluid every day, while women should drink at least 2.2 liters.
- A good rule of thumb is to drink between 15 and 30ml of water for every 0.5kg of body weight. Thus, a 50 kg person should drink between 1, 5 and 3 liters of fluids per day, depending on the level of activity and exercise.
- If you do moderate physical activity, you should drink an additional 360-600ml of water. However, if you train for more than an hour, you need to ensure greater hydration by drinking a sports drink containing electrolytes. Aim to drink 120-240ml of liquid every 15-20 minutes while exercising.
- Don't go overboard with fruit juices. The sugar they contain can cause blood sugar problems which, in turn, trigger an increase in urination and thus worsen dehydration.
Step 2. Pay attention to the salt levels
If you do an intense workout, like what athletes do, you can lose a lot of salts. The average person can lose 500 mg of sodium through sweat when exercising for an hour, but athletes can go as high as 3000 mg.
Weigh yourself before and after training. When counting, also consider the amount of water you drank during the activity. For example, if the scale shows that you lost 500 g, but you also drank 500 g of water, you actually lost 1 kg; in this case you have to eat a handful of salty snacks such as pretzels or salted peanuts to replenish the sodium you have lost
Step 3. Always carry water with you
When you go outdoors, such as for a public event or sporting activity, bring spare water. If you do strenuous physical activity, you need to bring sports drinks that contain electrolytes, as well as a reusable bottle in which you can add more water.
Step 4. Wear breathable clothing
If you are regularly outside in hot weather or have a particularly vigorous physical activity, you should dress in breathable clothing to help your body regulate the heat. Bring a spray mist or portable fan with you to try to keep yourself cool. This way you avoid losing excessive fluids through sweat.
Don't exercise during the hottest hours of the day if you can avoid it. If the heat index is particularly high and the air temperature is high, as well as the humidity, you can run into serious problems with dehydration or heat stroke
Step 5. Eat moisturizing foods
Fresh fruits and vegetables are often excellent sources of liquids. An average person gets about 19% of their water intake every day through food.
Remember to drink more water when you eat dry or salty foods, as these can lead to a greater loss of body moisture
Advice
- Avoid drinking alcohol, if you tend to suffer from dehydration, or, in any case, always consume it in moderation because it has a dehydrating effect.
- Soft drinks, coffee, or artificially sweetened and flavored beverages are often not very helpful, in fact, they tend to make the problem worse.
- If you can't find water sources when outdoors, try to stay in a shady area and take the quickest means of transportation to get liquids.
- Always carry a reusable bottle with you when you go to a sporting event, the zoo or other outdoor venues. Make sure you always have a constant supply of water to hydrate yourself.
- Never drink too much water. If you drink too much, you can overload your body with fluids - another serious health problem. If you feel that your clothing is too tight after drinking a lot of water, see a doctor.
- If you have pets, remember that they too can suffer from dehydration. Make sure they always have clean water available. If your pet is often outdoors, keep one bowl of water outside and one inside. When exercising or traveling with your pet, bring water for him as well as for you.
Warnings
- Keep in mind that infants and young children are more prone to dehydration than adults. Never stop your child from drinking, as a form of punishment, know he could get sick or die.
- If you don't start to feel better after rehydrating or if you experience symptoms of severe dehydration, call an ambulance right away.
- Do not drink river, lake, canal, pond, stream, mountain stream, or sea water if it has not been filtered or treated; you may become infected with bacteria and parasites.
