Dehydration Prevention

Yet, like sunburn, dehydration is an all too common occurrence in Arizona's warm, sunny and dry climate.

Every year, more than 250 people have to be rescued from Grand Canyon National Park’s trails - many of them due to dehydration and other heat-related illnesses

Though we feel solid, the human body is actually made up mostly of water - about 70% total.

On an average day, we lose more than 10 cups of water just in the course of our basic bodily functions such as breathing, sweating and waste elimination.

Dehydration happens when our bodies lose more water than they take in.

Our bodies must have enough water and other fluids to carry out all of their bodily functions.

Not replacing that lost fluid can lead to serious medical conditions such as heat exhaustion and heat stroke.

The causes of dehydration include prolonged bouts of vomiting and diarrhea, high fever, excessive sweating and exercise.

However, many people often become dehydrated due to inadequate water intake during hot weather.

Staying out under the hot sun too long or engaging in physical activities such as golf, hiking, cycling or even gardening during hot weather can cause you to lose water quickly.

Arizona's summer weather of high heat and relatively low humidity can rapidly lead to dehydration, although you can become dehydrated at any time of the year.

One of the easiest ways to tell if you may be dehydrated is to check the color of your urine.

If it is dark yellow or amber colored, you are most likely dehydrated.

Other signs and symptoms of dehydration include:

• thirst,
• a dry sticky mouth,
• decreased urine output,
• headache,
• rapid pulse,
• dizziness or lightheadedness,
• muscle weakness,
• sleepiness or fatigue.

Severe dehydration symptoms include:

• extreme thirst,
• irritability and confusion in adults and extreme fussinessor sleepiness in infants and children,
• very dry mouth, skin and mucous membranes,
• lack of sweating,
• little or no urination,
• sunken eyes,
• shrunken or dry skin without elasticity,
• low blood pressure,
• rapid heartbeat
• fever.

In the most serious cases, the victim may be delirious or unconscious.

Severe dehydration is a life-threatening medical emergency and you must seek medical attention immediately.

On a hot day in the Arizona desert, the average person loses about three gallons or more of water - just from sweating.

Even small percentages of water loss can be harmful - or even fatal - if you do not replace the water lost from your body.

But don't let this scare you.

• How much water should you drink? Health professionals used to recommend drinking eight to ten 8-ounce glasses of water daily.

  However, medical researchers now say this is a myth. The new guideline for daily water intake is about 91 ounces for women and 125 ounces for men.

  This guideline includes all forms of water intake, i.e. from food, all types of beverages and just drinking water.

  The average American receives about 20% of daily water intake from food.

  While this is the generally accepted minimum for dehydration prevention, each person is unique and some may lose fluids more rapidly than others. During periods of extreme heat or activity, you will need to drink more.

• How do you know if you're drinking enough? The average, healthy adult produces about 6.3 cups of urine daily. So, if you're drinking enough so that you rarely feel thirsty and your producing about 6.3 cups of slightly yellow urine per day, your water intake should be adequate.

  However, you may need to increase your fluid intake if you have an increased activity level, if you are in a hot or humid environment, if you are suffering from an illness, or are pregnant or breast-feeding.

• Drink an extra quart of water a day during a heat wave.
• Thirst is usually the first sign of that you may need more fluids. Although it does not always mean that you are dehydrated, ignoring the "thirst" signal could put you on the road to dehydration.
• Reducing activity during the hottest part of the day (10:00 a.m. to 4:00 p.m.) can really help with dehydration prevention. Just remember that you will still need to drink water even if you’re resting in the shade.
• Wearing sunscreen will help with dehydration prevention. Sunburns cause fluid loss and lessen your body's ability to cool itself.
• Drink water before, during, and after exercise or other exertion for dehydration prevention.
• Drink extra water when pregnant or nursing.
• Carefully monitor children for signs of dehydration. Monitor their water intake and make sure they are drinking.
• Check on elderly and disabled people during hot weather. They are often at greater risk for dehydration.
• Check your urine. It should be a pale yellow, like the color of straw. If it's scant or dark-colored, you probably need to increase your fluid intake.
• During hiking or backpacking in hot weather, you'll need more fluids for dehydration prevention. However, your body can absorb only about 1 quart of water per hour. So, drink about ½ to 1 quart of water or electrolyte replacement drink for every hour that you hike in the heat.
• If you must hike during hot weather, rest often, sitting in the shade. Wet your hat and shirt. Wear a bandana around your neck.
• Balance your food intake and water consumption. Don't forget to eat. Hot weather may decrease your appetite but you need to replace the salts your body loses through sweat and exertion. Eat a salty snack when you take a drink.
• If you're hiking at a higher altitude, you'll need to drink more water for dehydration prevention because you lose more at altitude.
• DO NOT drink so much water that you repeatedly bloat yourself. Water intoxication, or hyponatremia, is caused by low sodium levels in the body. This condition is just as dangerous as dehydration and occurs when you drink too much water and don't replace the salts your body lost during sweating.

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