Some people can go for hours without drinking water, even under the hot heat. Heatstroke and dehydration are inextricably linked. This article will go through many methods for avoiding dehydration and heat stroke.
Heat waves are harmful for everyone, but they are especially deadly for the elderly. Here are some tips for staying safe on hot summer days.
Take severe heat warnings carefully as they are issued by weather forecasters: Temperatures in the hundreds of degrees Fahrenheit can be lethal.
More than 450 individuals died in 2017 as a result of what the Centers for Disease Control and Prevention called "excessive natural heat," with nearly two-thirds being 50 or older. According to agency experts, such figures are likely low since heat waves can exacerbate pre-existing health issues. For example, a heart attack may be reported as the reason of death, but it could have been caused by high temperatures.
When the temperatures soar in the summer, everyone should be aware of these precautions.
Dehydration
We are essentially what we consume. Our bodies are mainly (approximately 60%) water, and we can only survive for a few days without it. Despite being encouraged to drink eight 8-ounce glasses of water each day, or 64 ounces altogether, there is no widely recognized rule of thumb for how much each of us should drink. The National Academy of Medicine advises that adult males drink around 15 cups (125 ounces) of fluid per day and adult women drink approximately 11 cups (91 ounces), although experts say the optimal quantity can vary greatly based on factors such as a person's weight, health, and activity level.
You've likely lost approximately 1 or 2 percent of your body's fluid by the time you're thirsty, thus thirst is an important indicator of dehydration. However, this warning system does not always work well in older adults, according to Kumar Dharmarajan, a geriatrician and chief scientific officer at San Francisco–based insurer Clover Health, who explains that as people age, they lose their ability to perceive their own thirst, “so when they need water, they are less likely to respond to it.”
How to Recognize Dehydration
In addition to thirst, the color of your urine might suggest dehydration. Urine that is black indicates that it is more concentrated due to less fluid in your body. “It should seem more like lemonade than apple juice,” says Luke Belval, director of research at the Korey Stringer Institute at the University of Connecticut, which focuses on sports safety. “We're aiming for light, straw-colored urine.”
Belval suggests another method of self-evaluation: weighing oneself every morning. If you notice you've dropped a pound or two from the previous day, you're probably dehydrated — apologies to dieters — "since, in general, substantial changes in body mass don't happen so rapidly."
Dry mouth, headache, reduced urine production, elevated pulse, lack of perspiration, irritability, and feeling tired, nauseated, lightheaded, or dizzy are all symptoms of severe dehydration.
How to Avoid Dehydration
Throughout the day, drink often. “Rather than waiting until you feel ill and drinking a lot of fluid, it is preferable to manage your hydration by drinking regularly,” says Raj Deu, M.D.
Of course, not having quick access to a restroom is one factor that prevents some individuals from drinking enough water. “Frequently, people will limit how much they drink and end up dehydrated,” Deu observes. It may be a major concern for athletes who may not be able to take toilet breaks during practice or games, as well as for elderly men who may already require more frequent urination (a common issue as the prostate enlarges with age). “If you add in a lot of fluid, they're going to be running to the restroom a lot,” he adds.
Deu adds that there is no perfect solution when toilets are few, but his best advise is to attempt to maintain a constant hydration level rather than consume a huge amount of fluids at once.
Experts also advise avoiding alcohol, which dehydrates, and exercising caution with caffeine, which is a moderate diuretic, meaning it causes you to remove an increased quantity of fluid from your body.
And, sure, there is such a thing as drinking too much water. When you drink too much liquids, you dilute the salt level in your blood, which can lead to serious medical problems or death. However, it is uncommon, being most commonly linked with marathon runners who sip water frequently throughout their journey without peeing.
Signs of a Heat Stroke in Adults
Heat may make you sick — and it can rapidly turn fatal. Heat exhaustion is a lesser issue that happens when your internal body temperature rises too quickly. As your blood pressure increases, you may suffer sudden tiredness and dizziness, and some individuals may experience a change in mood – symptoms that should not be taken lightly, but that can generally be treated without medical assistance.
"Generally, if you get the individual into the shade, lift their legs, and give them some water to drink," says Belval of the University of Connecticut, "they recover very quickly." (Raising the individual's legs aids in blood pressure regulation.)
Heatstroke, on the other hand, is a genuine medical emergency that, if not treated promptly, can result in death. Heatstroke occurs when a person's body temperature rises above 104.5 or 105 degrees, causing the organs to shut down and the individual to fall unconscious. If you are aiding someone in this circumstance, contact 911 and “cool the individual down as soon as possible, covering their body with as much ice water as you can,” according to Belval.
Heatstroke can occur suddenly in high heat with heavy exertion (a 30-year-old man running a race in New York state in the heat reportedly died after his body temperature reached 108 degrees) or gradually, after days spent in a hot environment — for example, someone stuck at home alone without air conditioning during a heat wave.
Dharmarajan says that elderly individuals are more sensitive to heat-related diseases in addition to, and partially as a result of, their increased risk of dehydration. Older individuals do not sweat as much as younger people and are “less able to expand the blood vessels in their skin to release heat from their bodies” to keep cool.
According to Dharmarajan, older persons may also have medical problems or be taking drugs (such as diuretics) that affect the body's capacity to regulate heat: “It's a bit of a double whammy because the medicine is pushing the body in one direction, but so is the light and heat.”
How to Avoid Heat-Related Illness
Wear loose-fitting, light clothes that enables the body to breathe.
Drink lots of water and stay away from alcohol and coffee. If you're going to be exercising in the heat, drink plenty of water and bring a moist towel packed with ice to keep yourself cool.
Spend as much time as you can in air-conditioned environments. If you don't have air conditioning in your house, go to a cool public area, such as a library. “If it's extremely hot, a fan isn't going to cut it,” adds Dharmarajan.
Stay out of the sun in the middle of the day and wear sunscreen; sunburn can induce dehydration and a reduced sweating response, according to Belval.
Stop, rest, and drink as soon as you begin to feel fatigued and short of breath.
Stay hydrated to avoid heatstroke. Keep yourself protected.
Read Also: 10 Deadly Risks of Drinking Cold Water After Meals
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