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Dehydration
Are you dehydrated? Here’s how to tell
The telltale
signs you're not hitting your daily water quota
By Claire Chamberlain
With temperatures soaring above 30 degrees in England this week, staying
hydrated and hitting your daily water quota is essential to avoid dehydration.
But what is dehydration exactly, and how do you know if you’re
dehydrated?
Dehydration occurs when your body does not contain the amount of water
it needs in order to function properly.
While mild dehydration can be rectified by quenching your thirst, at its
most severe, dehydration can be life threatening.
We speak to Dr Andrew Thornber, chief medical officer at Now Patient,
about the symptoms of dehydration and the telltale signs you're not hitting
your daily water quota.
Causes of dehydration
It’s completely normal to lose water through your body each day, through
sweat, breath, urine, faeces, saliva and tears.
However, if you don’t replace this water, by drinking or eating foods
with a high water content, you will likely become dehydrated.
Other risk factors of dehydration include:
· You have been vomiting or have diarrhoea.
· You have a high fever.
· You have a sore throat (meaning you may not
want to drink or eat much).
· You have done vigorous exercise.
· You have heatstroke.
· You have drunk lots of alcohol.
· You are on diuretic medication (which makes
you need to wee more frequently).
· You have diabetes.
Signs and symptoms of dehydration
If you're thirsty, chances are you know to reach for a glass of water.
But for small children and the elderly, it's not always apparent.
Fortunately, there are a number of signs to look out for which indicate
you may need to hydrate.
Common
signs of dehydration include dry skin, dizziness, increased thirst, a dry
mouth, tiredness, lethargy and dark urine.
‘There are several signs of dehydration, but it can vary from
person-to-person, depending on how severe the dehydration is,’ says Dr Thornber.
‘However, the most common signs include dry skin, dizziness, increased thirst, a dry mouth, tiredness
and lethargy, lack of energy, very dark urine (or not peeing enough), a rapid
heartbeat and – in the worst cases – fainting.’
Dehydration in babies and children
Young children and the elderly may not recognise when they are thirsty
so it's important to look out for the key signs.
‘Young babies, toddlers and the elderly are most prone to getting
dehydrated,’ says Dr Thornber.
If your baby or young child is dehydrated, you may notice these
additional symptoms, as well as the symptoms listed above:
· Playing less and seeming subdued or
irritable.
· No wet nappies for three hours or more.
· A sunken fontanel (the soft spot on top of
your baby’s head).
· A lack of actual tears when they cry.
Treating dehydration in babies and young
children
As soon as you notice your baby or young child may be dehydrated, offer
them water to drink (babies under one year should be given the chance to
breastfeed as often as they wish, or offered formula milk).
Young children may refuse plain water, in which case you could try the
following:
• Offer them milk or very diluted squash.
• Spoon-feed them small amounts of water – little and often is best.
• Offer them slices of melon, strawberries or grapes (cut in half
lengthways).
• Offer them an ice lolly.
If your child has a vomiting or diarrhoea bug, it’s important that you
do not stop them drinking.
Encourage them to take regular small sips of water. You should also
offer them a rehydration solution – speak to your pharmacist about which is the
best choice for your child.
If
your child refuses all offers of drink or food, and you are in any way
concerned about their level of dehydration, call 111 for advice.
You
may be advised to visit your local A&E department, where (in serious cases)
your child may be rehydrated using an IV drip.
Dehydration in the elderly
Dehydration in older people can cause serious risks if it gets severe,
including kidney stones, fainting and low blood pressure.
Mobility issues can increase an elderly person’s chance of suffering
from dehydration: if they are unable to easily stand and move around
independently, they will be far less likely to regularly get up to fetch
themselves a glass of water.
Treating dehydration in the elderly
The best way for all of us to rehydrate and avoid becoming dehydrated in
the first place is to drink plenty of water.
'Coffee, tea, fruit juice, sweetened beverages, fruits and vegetables
all contain water, so if someone you know does not like drinking plain water,
try to encourage them to up their intake of these other drinks or foods
containing water,’ says Dr Thornber.
The
best way to rehydrate and avoid becoming dehydrated in the first place is to
drink plenty of water.
'Jellies, ice lollies and melons are all good alternatives, especially
when encouraging an elderly person to increase their fluid intake,' adds Dr Thornber.
'Encourage them to keep a water jug or bottle close by, so they’re more
inclined to drink more often.’
Make sure the water container isn’t too big though, as they may struggle
to lift and pour it.
Instead, it’s better to use a smaller jug that you can refill regularly
for them.
‘You can also try using an app or set an alarm to remind them to drink
at regular intervals, especially at mealtimes,’ advises Dr Thornber.
Treating dehydration during a sickness bug
If you have been unwell with a sickness or diarrhoea bug, you will
likely have lost water, as well as other vital nutrients.
‘It can sometimes be hard to keep drinking and to keep fluids down, but
try to sip small amounts of fluid on a regular basis, to keep hydrated and
replenish what you have lost,’ advises Dr
Thornber.
'It would also be good to try to drink a rehydration solution (added to water), as these contain
sugars and salts, which your body will have also lost.’
Speak
to your pharmacist to help you decide which rehydration solution may be best
for you.
CLAIRE
CHAMBERLAIN Contributor
Claire
is a freelance writer specialising in health, fitness and wellbeing.
NetDoctor, part of the Hearst
UK wellbeing networkNetdoctor participates in various affiliate marketing
programs, which means we may get paid commissions on editorially chosen
products purchased through our links to retailer sites.
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