Tips for fighting dehydration

  • Updated: July 27, 2013 - 2:00 PM

Fight dehydration

Whether you’re exercising, gardening, playing or just basking in the sun, some hazards can put a damper on any summer day. Among those is dehydration.

Andria Coleman, a registered dietitian and clinical nutrition monitor for Forest Hills (N.Y.) Hospital, says that when the weather gets warm and people start spending more time outdoors, they are unaware of how often to replace fluids and how quickly the body can become dehydrated. “If you are working outside in the sun — working out or doing physical activity — there are the elements that work against you,” Coleman said. Not only is your body working to cool itself down, she said, but doing that work exerts energy that heats it back up. It’s a double-edged sword.

If you’re spending an extended period of time outside, there are a few signs and symptoms of dehydration that you should be mindful of.

“Some of the signs and symptoms are, of course, sweating profusely; getting really tired, and becoming disoriented,” Coleman explained, adding, “You can become lightheaded; you can get headaches. You definitely get the sensation that you’ve become parched.”

Fortunately, there are a few sweet and easy tools to combat dehydration. “Of course fluid is going to be your first choice, but you can also consume foods that have high fluid contents,” Coleman said. On the list of those foods: watermelon, strawberries, pineapples and apples — plus other fruits that have a high water content.

Although dehydration is often easily remedied, when left untreated, it can be a serious condition that may lead to serious health complications.

“There are some conditions where you can become severely dehydrated and that has to do with heat stroke, and you can become very sick,” Coleman said.

Other dehydration-related conditions include seizures, swelling of the brain, shock, kidney failure and even death, according to the Mayo Clinic.

While the recommendation is to drink six to eight glasses of water per day, Coleman said to be mindful of activity levels and to hydrate the body as often as possible accordingly.

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