Warning
Signs of Dehydration And Importance of Fluids
Dehydration Symptoms in
Adults
Early signs of dehydration in adults include:
·
Thirst
·
Dry mouth
·
Fatigue
·
Lightheadedness
·
Dark urine
·
Dry skin
As dehydration worsens, more severe symptoms may develop like:
·
Extreme thirst
·
Irritability
·
Muscle cramps
·
Weakness or dizziness
·
Fainting
·
Little or no urination
Dehydration Symptoms in
Children
Young children are especially prone to dehydration. Watch for:
·
Decreased urination
·
No tears when crying
·
Sunken eyes, cheeks
·
Irritability, tiredness
·
Dry diapers
·
Parched lips and mouth
·
Weakness
Dehydration Symptoms in
Athletes
Athletes sweating heavily should watch for these signs of
dehydration:
·
Thirst
·
Muscle cramps
·
Nausea
·
Headache
·
Dizziness or
lightheadedness
·
Fatigue
·
Decreased performance
Roles of Water in the
Body
Water makes up over half our body weight and is needed for:
1.
Transporting oxygen,
nutrients to cells
2.
Cushioning joints and
organs
3.
Regulating body
temperature
4.
Aiding digestion
5.
Flushing bacteria from
bladder
6.
Moisturizing skin
Even mild dehydration can impair these essential processes.
Daily Fluid Intake
Recommendations
Daily fluid needs differ by individual but general guidelines
are:
·
Women: Around 11 cups
(2.7 liters)
·
Men: About 15.5 cups (3.7
liters)
·
Athletes & workers
exposed to heat: Up to 12 cups (3 liters) more
·
Pregnant/nursing mothers:
1-2 extra cups (237-473ml) more
Drink extra fluids during illness, hot weather or strenuous
activity. Thirst indicates mild dehydration - hydrate before that point.
Frequently Asked
Questions
What
drinks help rehydrate besides water?
Coconut water, fruit juice diluted with water, skim milk, and
oral rehydration solutions help replenish fluids and electrolytes.
How can
you tell if a child is dehydrated?
Signs include decreased urination, lack of tears, dry mouth and
eyes, and sunken eyes and cheeks.
What
electrolytes are lost through dehydration?
Dehydration leads to losses of sodium, potassium, calcium,
magnesium and chloride. Sports drinks replenish these.