Mild dehydration can go unnoticed so be alert to symptoms
CAIRO: If the rolling heat waves and summer advertising jingles are anything to go by, the summer season is already in full swing. But before whipping out the beach balls and the bathing suits, it’s time to think about literally staying cool in the summer.
“Dehydration is the loss of water and salts from the body, says Sarah El Tatawi, pediatrics resident at Abou El Rish Hospital. “While it can occur anytime during the year, the risk of getting dehydrated significantly increases in the summer, due to heat-related illnesses such as heat stroke and heat exhaustions.
According to Tatawi, during the summer, many people get dehydrated because they engage in outdoor sports and activities, like beach volleyball and football. This also occurs from water sports, such as surfing and snorkeling, and even swimming.
“Many people assume that because they are in the water, then they are hydrated. Yes, being in the water keeps the skin cool, which stops the blood vessels from dilating as they would in the heat, thus [people are] less liable to losing water. However, if you are in the water, even if [you are] just swimming, [this] can likely cause dehydration because you are sweating, even if your not aware of it, she adds.
All these leisure sports can interrupt the fun of summer because they cause our muscles to heat and sweat. While sweating helps the body get rid of excess heat and keeps body temperature cool, it robs bodies of water and salt, which leads to dehydration.
The best way to stay hydrated is to drink liquids. “Water is the answer. Drink lots and lots of water, says Tatawi. While most liquids will do, for health reasons, water is the best form of liquid as it flushes the body of toxins and is natural.
“Avoid drinks containing caffeine or alcohol while in the sun or heat, as these types of drinks stimulate the production of urine thereby promoting dehydration, says Tatawi.
Alcohol is especially hazardous as it counteracts a hormone called Anti Diuretic Hormone (ADH). ADH stops water from leaving your body, but alcohol weakens this hormone, thus allowing more water to leave your body and causing dehydration, according to Tatawi; so take it easy on the margaritas.
For children, summer is synonymous with fun, as school is out and many kids spend a great deal of time outdoors being active. However, children are most at risk of dehydration.
“Children have a larger surface area in relation to body mass, so they often gain heat faster than adults when the outside air temperature is higher than body temperature, she says.
In order to keep children hydrated, make sure they consume a lot of water. “Also feed them a lot of liquid-based fruits such as melons and oranges because children do not like to drink water, but they may be more accepting of fruits, says Tatawi.
Pregnant women are also at greater risk of dehydration as their body temperature is already a bit higher than normal, so the added heat from the outside temperature is bound to make them feel uncomfortable.
Fluids such as water, as well as orange juice, milk and sports drinks ward off dehydration. Other ways to keep cool include swimming, wearing breathable fabrics such as cotton to stop sweating, exercising at a cooler time of the day, and wearing sunscreen with a high SPF, especially that pregnant women are more prone to sunburn.
For those who don’t know if they are dehydrated, according to Tatawi, if you’re thirsty, you’re dehydrated, so drink a glass of water every hour. Symptoms start to significantly show after the loss of 1-2 percent of the body’s water volume in the form dizziness, fatigue and headaches.
Severe hydration is caused by a loss of 9-15 percent of the body’s water volume with more acute symptoms such as fainting. It requires medical attention.
