Willie M

How can YOU protect YOURSELF from dehydration?

·        Make sure you are properly hydrated.  Make sure you drink at regular intervals; don’t wait until you are thirsty.

·        Don’t drink liquids that contain caffeine or large amounts of sugar; these actually cause you to lose more body fluid.  Also avoid very cold drinks, because they can cause stomach cramps.  Don’t eat a heavy meal and then participate in an activity.

·        Drink fluids before, during and after an activity.

·        Due to the loss of sodium through perspiration eat a balanced diet.  Popular foods rich in sodium include tomato juice, canned baked beans, dill pickles, pretzels, canned soup and cheese pizza.

·        Pace yourself in extreme heat.

·        Be aware of the warning signs of dehydration:  headache, dizziness, nausea, cramps, vomiting, confusion, red hot skin, high temperature, rapid, weak pulse, seizure, rapid, shallow breathing, loss of consciousness, dry cough, fatigue, urine color (deep yellow).  The most serious sign is hot/dry skin.

·        Be aware of the Stages of Dehydration:

o       Heat exhaustion – decreased blood volume due to dehydration.  Symptoms: dizziness, headache, nausea, profound sweating, body temperature at or slightly below normal.

o       Heat cramps – painful spasms of the skeletal muscle caused by dehydration.

o       Heat stroke – most serious, even fatal.  The body’s cooling system has completely shut off and blood volume is so low that the person stops sweating and goes into shock.

Fluid Examples for Athletes:

1 hour before activity –

Athletes under 90 lbs should drink 3-6 oz.

Athletes over 90 lbs should drink 6-12 oz.

During activity, every 20 minutes –

Athletes under 90 lbs should drink 3-5 oz. every 20 minutes

Athletes over 90 lbs should drink 6-9 oz. every 20 minutes

After activity to replace fluids lost through sweat –

Athletes under 90 lbs should drink up to 8 oz.

Athletes over 90 lbs should drink up to 12 oz.