Dehydration

Overview

Dehydration occurs when the body has lost too much fluid and electrolytes (essential salts such as potassium and sodium). It usually occurs when fluids are lost as a result of an illness. While anyone can become dehydrated young children and seniors are at higher risk.

Causes

Every cell and every system in the body is dependent on water for healthy functioning. Normal daily activity causes the loss of about 2 litres (6-8 cups) of water which must be replaced throughout the day. If it isn't or if you lose fluids through vomiting and diarrhea you will become dehydrated. People with uncontrolled diabetes and those who take diuretics need to be especially careful as they are likely to urinate more often. When children are sick vomiting diarrhea and sometimes fever along with a refusal to eat or drink increases the likelihood that they will become dehydrated. Dehydration is classified as mild moderate or severe based on how much of the body's fluid is lost or not replenished. Severe dehydration can result in seizures or brain damage. A loss of about 15 per cent of total bodily fluids can be life-threatening.

Symptoms

General signs of dehydration include

  • thirst
  • less frequent urination
  • dry skin
  • fatigue
  • light-headedness
  • dark colored urine

Signs of dehydration in children include:

  • dry mouth and tongue
  • no tears when crying
  • no wet diapers for 3 hours or more
  • sunken abdomen eyes or cheeks
  • high fever
  • listlessness or irritability
  • skin that does not flatten when pinched and released

If you or someone else you are caring for is sick watch closely for signs of dehydration. If there is vomiting and/or diarrhea don't wait for symptoms to appear; begin replacing fluids immediately. If you suspect dehydration contact your doctor immediately.

Treatment

Treating mild dehydration is as simple as drinking small amounts of fluids frequently until your body has a sufficient supply. However water is not always the best solution as it does not contain electrolytes - the essential salts your body requires. To maintain electrolyte levels you could have broth or soups which contain sodium and fruit juices soft fruits or vegetables which contain potassium.

For children doctors often recommend a special re-hydration solution that contains the nutrients they need. You can buy this solution without a prescription. Examples include Pedialyte Ceralyte and Infalyte. The World Health Organization (WHO) has provided this easy recipe for home preparation which should be taken in small frequent sips:

  • Table salt -- 3/4 teaspoon.
  • Baking powder -- 1 teaspoon.
  • Orange juice -- 1 cup.
  • Water -- 1 quart or liter.

Hospitalization and intravenous fluids may be necessary for moderate to severe dehydration.

Prevention

If your goal is to maintain a minimum level of hydration then the `8 glass' rule is acceptable. That's 8 full glasses of water every day. However you will need to drink more when the weather is hot or you are exercising or working outside.

Ten Water Tips:

  1. Most of your water should come from beverages that do not contain caffeine since caffeine acts as a diuretic. You need to increase your water intake by 2 cups for every 1 cup of caffeinated beverage. Decaffeinated coffee is still about 35% caffeine and in some cases has extra chemicals added to it in the process. Green tea still contains caffeine even though it also contains anti-oxidants.
  2. Decrease the consumption of pop. The active ingredient in pop is phosphoric acid which will leach calcium from the bones and is a major contributor to osteoporosis. It also confuses the body's thirst response with the hunger response. It generally takes about one month of drinking water instead of pop to reduce the sugar craving and appreciate the flavour of pure water.
  3. Alcohol like caffeine is also dehydrating.
  4. Keep water with you when you are at work home or at play.
  5. Increase the consumption of watery foods such as soup cucumbers tomatoes and other fruits.
  6. Take the urine test - if it is pale and almost colourless than you are well hydrated - it is dark than you probably need more fluids.
  7. Get in the habit of drinking water half an hour before meals - like sugar from pop and sugar-based drinks we often use food to suppress our need for water.
  8. Cool water is easier on the stomach and digestive system however cold water uses more calories as the body tries to warm up.
  9. When exercising drink more water to compensate for the extra loss and try sipping along the way.
  10. Develop a program to consciously increase your water intake over a couple of weeks. This allows your body to compensate and to minimize trips to the bathroom.