Facts on Preventing Dehydration

1. Dry as Dust

Be aware of the signs of dehydration. You may have a dry mouth and feel thirsty. As your muscles lose water, you may also begin to feel lethargic or weak. You might be constipated or bloated and you may notice dark, concentrated urine as your body works to retain liquid. Sweating, especially in warm weather, is your body's natural defense mechanism against overheating and a sign for you to increase your liquid intake. Be sure to drink plenty of fluids in cool weather too, even though you may not notice you're sweating as much.

2. Liquid Oxygen

Stay hydrated. Drink eight to 10 cups of liquids each day to replenish lost fluids. A healthy adult can lose that much in one day just from normal body processes like breathing and urinating, exercise not included. Avoid caffeinated and alcoholic beverages, as they cause dehydration. You should drink eight ounces of water for every one and half ounces of alcohol you consume. If you don't like drinking plain water, try adding a lemon or orange wedge for added flavor. Carbonated beverages may taste good, but you'll feel bloated after drinking them, leaving you with a false sense of fullness. When working out and perspiring heavily, hydrate your body with a sports drink, such as Gatorade, which is a mixture of water, salts and carbohydrates. If you've been ill, your doctor may recommend an oral rehydration therapy, such as Pedialyte or Liquilyte. However, if you've opened the bottle or prepared the mixture, use it within 24 hours due to a high rate of bacterial growth.

3. Eat Your Liquids

Eat foods that have a high water content. When you are outside during the summer, keep hydrated by keeping a cooler of watermelon, oranges, tomatoes and cucumbers on hand. This is especially important for active children who might not want to stop playing long enough to refuel. Likewise, juice popsicles are a quick and easy way to cool down and stay hydrated. During colder weather, when the heat from your home can dry you out, stay hydrated by eating vegetable soup. The broth and the water from the vegetables will help you stay hydrated.

4. Keep Cool

Wear light-colored, loose fitting clothes. Dark-colored clothing absorbs light, causing your body to overheat and perspire and clothes that are too tight don't allow your skin to breathe. On sunny days, wear a sunhat to protect your face and seek a cool, shady spot to rest.

5. Dehydration 911

Seek medical attention immediately if you begin to feel nauseous, dizzy, confused or tired, as this can be a sign of heat exhaustion. Dehydration can lead to serious medical complications including kidney failure, swelling of the brain, seizures, shock, coma and even death. Your doctor will intervene with oral hydration or, if dehydration is more severe, IV therapy.