MoonDragon's Health & Wellness
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The amount of daily fluid intake depends on an individual's lifestyle along with many other factors. If you keep diligently keep a water bottle handy at all times, on your desk, inside your car, beside your bed, to ensure you stay hydrated with 64 ounces of water a day, chances are you will not have a problem with dehydration. The actual amount of water you need daily to stay healthy depends on you and your lifestyle. Dehydration is loss of or lack of adequate body fluids, such as water and important blood salts like Potassium (K+) and Sodium (Na+) for the body to carry on normal functions at an optimal level (by loss, inadequate intake, or a combination of both).
The feeling of thirst is our body's way of letting us know we need more fluids in our body. However, by the time we are feeling thirsty, we are already dehydrated. Some people are thirsty all of the time and some do not need much and do not get thirsty often, and they are fine. As a general rule, 8 glasses of water a day are recommendedas a guideline to ensure that the body consumes adequate fluid each day and avoid dehydration. The fluid required daily may fluctuate depending on exercise and body activity, body temperature, external temperatures, fluid elimination through sweat, urine and bowel movements, diet, health factors and medications, weight and body size, and several other factors.
Sometimes you body requires more water than usual. Some examples may include hot or humid climates, sweating more than usual, high altitudes of more than 8,000 feet, and breathing more rapidly. Other situations for drinking more water to stay hydrated include:
About twenty percent of our liquid intake comes from foods, espeically fruits and vegetables, which contain water. Every time we eat, we get fluids. Coffee, tea, juice, milk, and other drinks consumed during the day count toward your daily fluid intake, but they may not be as thirst-quenching as water. Water is the best way to stay hydrated from beverages. Coffee and other caffeine-containing drinks are mild diuretics, causing urination and extra loss of fluids. Although cold beer on a hot day is great, be aware that alcohol is also a diuretic and drinking too much may leave you feeling thirsty, not quenched.
- If you are prone to certain health conditions such as kidney stones, water helps flush stones through the system.
- If you are sick with fever, vomiting or diarrhea, your body loses additional fluids that need to be replenished.
- An intense workout is another reason to consume extra water. People who are physically active and have greater sweat losses should drink ample fluid during and immediately following phyiscal activity. The amound depends on how much you sweat, your body temperature, level of training, and intensity and type of exercise. A typical recommendation is 2 cups for every hour of intense workout. For easy workouts, replenishing wiht plain water is fine. For intensive workouts, such as training for a marathon, consider consuming an electrolyte sports drink.
- If you are pregnant or breastfeeding, more fluid consumption is required. Pregnant women drink nearly 10 cups of fluuds daily and breastfeeding mothers drink 13 cups of fluids daily.
When you sweat, you use electrolytes, salts and minerals that conduct electrical impulses in the body. Sports drinks containing electrolytes are made to replace those losses. You would need very intense exercise to use enough of your electrolytes to require a sports-electolyte replacement drink. For those who do not run marathons, sports drinks will do no harm. Water is still a better choice for most people. Losses of only a few percent in an adult and up to 5-percent in infants are considered mild dehydration. Vital organs like the kidneys, brain, and heart cannot function without a certain minimum of water and salt.
In underdeveloped countries, dehydration from diseases like cholera and dysentery kills millions every year (usually infants and children). Still, with severe vomiting or diarrhea and occasionally with excessive sweating, anyone can become dangerously dehydrated.
DEHYDRATION FREQUENT SIGNS & SYMPTOMS
GENERAL ADULT & CHILD DEHYDRATION
Excessive loss of fluid through vomiting or excessive, urine, stools or sweating. Poor intake of fluids. Sunken eyes. Markedly sunken fontanelles in an infant. Dry or sticky mucus membranes in the mouth. The skin may lack its normal elasticity and sag back into position slowly when pinched up into a fold (poor skin turgor). Decreased or absent urine output (oliguria or anuria). Decreased tears.
Physical examination may also show signs of:
Low blood pressure (hypotension). Rapid heart rate (tachycardia). Shock.
If a baby is not breastfeeding enough, if it has diarrhea or is vomiting, if it has a fever, or if the weather is very hot, a baby can become dehydrated very quickly. Dehydration is very dangerous to a baby or a young child and it may die if untreated. In addition to the warning signs above, other signs to watch out for with an infant include:
- Not urinating enough (wets less than 4 times a day).
- Dark urine.
- Eyes without tears.
- Sudden weight loss.
- Sunken fontanelle (soft spot) on an infant's head.
To check for loss of elasticity, pinch the skin on your own arm and release it. Notice how quickly it returns to normal. Then pinch the skin on the baby's belly and release it. If it returns to normal slowly, the baby may be dehydrated.
SUMMER-TIME & HOT WEATHER WARNING!
HEAT-RELATED DEHYDRATION & HEAT STROKE
The hot summer months are just around the corner, or are here, depending upon the time of year and location. Every year one of the most frequent causes of employee injury or illness is Dehydration and Heat Stroke. Here is some information provided from the University of Maryland School of Medicine.
The Danger of Dehydration & Heat Stroke: Dehydration and heat stroke are two very common heat-related diseases that can be life-threatening if left untreated.
What Is Dehydration? Dehydration can be a serious heat-related disease, as well as being a dangerous side-effect of diarrhea, vomiting and fever. Children and persons over the age of 60 are particularly susceptible to dehydration.
What Causes Dehydration? Under normal conditions, we all lose body water daily through sweat, tears, urine and stool. In a healthy person, this water is replaced by drinking fluids and eating foods that contain water. When a person becomes so sick with fever, diarrhea, or vomiting or if an individual is overexposed to the sun and/or hot temperatures - dehydration occurs. This is caused when the body loses water content and essential body salts such as sodium, potassium, calcium bicarbonate and phosphate. Occasionally, dehydration can be caused by drugs, such as diuretics, which deplete body fluids and electrolytes. Whatever the cause, dehydration should be treated as soon as possible.
What Are The Symptoms of Dehydration? The following are the most common symptoms of dehydration, although each individual may experience symptoms differently. Symptoms may include:
- Less-frequent urination.
- Dark colored, concentrated urine.
- Dry skin.
- Dry mouth and mucous membranes.
- Increased heart rate and breathing.
In children, additional symptoms may include:
- Dry mouth and tongue.
- No tears when crying.
- No wet diapers for more than 3 hours.
- Sunken abdomen, eyes or cheeks.
- High fever.
- Skin that does not flatten when pinched and released.
Treatment For Dehydration: If caught early, dehydration can often be treated at home under a health care provider's guidance. In children, directions for giving food and fluids will differ according to the cause of the dehydration, so it is important to consult your pediatrician. In cases of mild dehydration, simple rehydration is recommended by drinking fluids. Many sports drinks on the market effectively restore body fluids, electrolytes, and salt balance. For moderate dehydration, intravenous fluids may be required, although if caught early enough, simple rehydration may be effective. Cases of serious dehydration should be treated as a medical emergency, and hospitalization, along with intravenous fluids, is necessary. Immediate action should be taken.
How Can Dehydration Be Prevented? Take precautionary measures to avoid the harmful effects of dehydration, including:
- Drink plenty of fluids, especially when working or playing in the sun.
- Make sure you are taking in more fluid than you are losing.
- Try to schedule physical outdoor activities for the cooler parts of the day.
- Drink appropriate sports drinks to help maintain electrolyte balance.
- For infants and young children, solutions like Pedialyte will help maintain electrolyte balance during illness or heat exposure. Do not try to make fluid and salt solutions at home for children.
What Is Heat Stroke? Heat stroke is the most severe form of heat illness and is a life-threatening emergency. It is the result of long, extreme exposure to the sun and high heat, in which a person does not sweat enough to lower body temperature. The elderly, infants, persons who work outdoors or in hot enclosed spaces, and those on certain types of medications are most susceptible to heat stroke. It is a condition that develops rapidly and requires immediate medical treatment.
What Causes Heat Stroke? Our bodies produce a tremendous amount of internal heat and we normally cool ourselves by sweating and radiating heat through the skin. However, in certain circumstances, such as extreme heat, high humidity or vigorous activity in the hot sun, this cooling system may begin to fail, allowing heat to build up to dangerous levels. If a person becomes dehydrated and can not sweat enough to cool their body, their internal temperature may rise to dangerously high levels, causing heat stroke.
What Are The Symptoms of Heat Stroke? The following are the most common symptoms of heat stroke, although each individual may experience symptoms differently. Symptoms may include:
- Disorientation, agitation or confusion.
- Sluggishness or fatigue.
- Hot, dry skin that is flushed but not sweaty.
- A high body temperature.
- Loss of consciousness.
- Rapid heart beat.
How Is Heat Stroke Treated? It is important for the person to be treated immediately as heat stroke can cause permanent damage or death. There are some immediate first aid measures you can take while waiting for help to arrive.
- Get the person indoors out of the sun in a well ventilated or cooled room, or a well-shaded area away from direct sunlight.
- Remove clothing and gently apply cool water to the skin followed by fanning to stimulate sweating.
- Apply ice packs to the groin and armpits.
- Have the person lie down in a cool area with their feet slightly elevated.
- Intravenous fluids are often necessary to compensate for fluid or electrolyte loss.
- Bed rest is generally advised and body temperature may fluctuate abnormally for weeks after heat stroke.
How Can Heat Stroke Be Prevented? There are precautions that can help protect you against the adverse effects of heat stroke. These include:
- Drink plenty of fluids during outdoor activities, especially on hot days. Water and sports drinks are the drinks of choice; avoid tea, coffee, soda and alcohol as these can lead to dehydration.
- Wear lightweight, tightly woven, natural fiber (like cotton), loose-fitting clothing in light colors.
- Schedule vigorous activity and sports for cooler times of the day.
- Protect yourself from the sun by wearing a hat, sunglasses and using an umbrella.
- Increase time spent outdoors gradually to get your body used to the heat.
- During outdoor activities, take frequent drink breaks and mist yourself with a spray bottle to avoid becoming overheated.
- Try to spend as much time indoors as possible on very hot and humid days.
If you live in a hot climate and have a chronic condition, talk to your health care provider about extra precautions you can take to protect yourself against heat stroke.
HAVE A GREAT SUMMER - BE SAFE, STAY COOL!
WARNING SIGNS FOR LEVELS OF DEHYDRATION
Thirst. Dry lips. Slightly dry mouth membranes.
Very dry mouth membranes. Sunken eyes. Skin does not bounce back quickly when lightly pinched and released.
All signs of moderate dehydration. Rapid, weak pulse (more than 100 at rest). Cold hands and feet. Rapid, deep breathing (more than 20 breaths per minute). Blue lips. Confusion, lethargy, difficult to arouse. Fever (mild - less than 37°C or 100°F).
Dehydration can be caused by excessive loss of water from the body as in:
Dehydration can also occur from inadequate intake as in:
- Diarrhea (especially well recognized in cholera).
- Excessive urine output (polyuria).
- Excessive sweating.
Dehydration in children is most often a combination of both as in:
- Stomatitis or pharyngitis.
- Acute illness with loss of appetite.
Fluid losses up to 5 percent are considered mild; up to 10 percent are considered moderate; and up to 15 percent are considered severe. Severe dehydration can result in cardiovascular collapse and death if not treated quickly.
- Stomach flu with vomiting and diarrhea.
- Acute illness where the child refuses fluids and loses excessive fluid through sweating with fever.
Parents should consider the possibility of dehydration developing any time their child is ill. If you believe that dehydration is developing, they should consult the health care provider before the child becomes moderately or severely dehydrated. A few simple measures may prevent the development of severe dehydration.
Always provide adequate fluids during an illness, and pay attention to both the intake and output of fluid. For infants and young children, specific solutions (such as Pedialyte) are available that provide the right amount of electrolytes to prevent derangements of serum chemistries.
DEHYDRATION MEDICAL DIAGNOSIS
A medical history is taken and physical exam may show signs of:
- Excessive loss of fluid through vomiting or excessive, urine, stools or sweating.
- Poor intake of fluids.
- Sunken eyes.
- Markedly sunken fontanelles in an infant.
- Dry or sticky mucus membranes in the mouth.
- The skin may lack its normal elasticity and sag back into position slowly when pinched up into a fold (poor skin turgor).
- Decreased or absent urine output (oliguria or anuria).
- Decreased tears.
- Low blood pressure (hypotension).
- Rapid heart rate (tachycardia).
Laboratory Tests include:
Other tests may be done to determine the specific cause of the dehydration (for example, a blood sugar test may be performed to check for diabetes).
- Blood chemistry tests (to check electrolytes, especially carbon dioxide).
- Urine specific gravity.
Oral rehydration may be sufficient for mild dehydration. Intravenous fluids and hospitalization may be necessary for moderate to severe dehydration. The health care provider or midwife must also determine and treat the cause of the dehydration.
In teenagers and adults with moderate dehydration, careful home treatment can be safe, but phone contact with a health care provider is advisable. Children under 10 with moderate dehydration should see a health care provider first, though hospitalization usually is not necessary.
Mild dehydration is safe to self-treat at all ages, as long as it does not worsen.
To treat dehydration, you must first address the cause: The most common reasons for dehydration may be due to fever, vomiting, diarrhea, or heat exhaustion for dehydration. While you are treating the underlying problem, begin small amounts of oral re-hydrating solution (ORS).
HOME TREATMENT FOR INFANT DEHYDRATION
Have the mother breastfeed often and give the baby a lot of rehydration drink in between breastfeedings. It is best to boil the water for rehydration drink first. Give the drink with a spoon or an eye dropper. Give a few drops every minute for several hours until the baby is better.
If you do not have rehydration drink and cannot get the salt or sugar you need to make it, give plain water.
Get medical help if the infant does not get better in 4 hours. Warning!: If you, a child, or an infant becomes severely dehydrated, you must get to a hospital right away. Intravenous fluids (IVs) will quickly reverse dehydration, and are often life-saving in young children and infants.
If the baby seems ill or stops breastfeeding well, look for signs of infection.
DEHYDRATION IN LABOR DURING CHILDBIRTH
A woman in labor is working hard and can use up the liquids in her body quickly as if she had been working out strenuously in a gymnasium. If she does not drink enough, she can easily become dehydrated from too little liquid in her body. Nausea and vomiting may occur during labor, further increasing the potential for dehydration. Dehydration will make her labor much longer and harder. She may show any or all signs (See Symptoms listed above).
To keep her from becoming dehydrated, she should drink at least one cup of liquid each hour. Liquids can include water, clear fruit juices, such as Apple Juice, and herbal teas, such as Red Raspberry Leaf alone or combined with Nettle Leaf, Peppermint Leaf, and Alfalfa Leaf teas. Ice chips and premade labor popcycles made from fruit juices and recommended herbal teas are other options. Broths and clear soups are benefical, providing needed minerals, fluids and other nutrients without overloading the digestive system during labor.
MOONDRAGON'S PREGNANCY TEA
2 Parts Red Raspberry Leaf
1 Part Nettle Leaf
1 Part Alfalfa Leaf
1 Part Peppermint Leaf
A great herbal tea to help prevent dehydration during pregnancy and during labor. If a woman has problems with anemia, I increase the nettle and alfalfa to 2 parts each. This tea is very healthful in supplying the pregnant woman (and breast feeding woman after the birth) not only hormonal support through the Red Raspberry Leaf, but also supplies a large variety of nutrients, such as iron and calcium to her diet as well as adding digestive support with the use of the peppermint. Sometimes I have used Comfrey leaf as an additional herb for its healthful medicinal properties.
Brew as usual using hot water and steeping. It has a great flavor and can be consumed without sweetener or by using a touch of honey as a sweetening agent. It is a great basic tea that other herbs can be added to during pregnancy to help other dietary needs or as a medicinal base for tinctures. It can be frozen into ice pops for use during labor. This tea makes great sun-tea and can be mixed and made up in a glass gallon jar (I use an old pickle jar, well cleaned) and steep it in the sun during the summer months. The loose dry herbs can be placed in a couple of 4X4 gauze pads, opened up, placing the herbal mixture in the middle of the gauze and tied with a string or a rubber band. It can also be made using a standard drip coffee maker and coffee filters or using a "tea ball".
Hot or Cold, this is a great tea for women of all ages, regardless of pregnancy and may be beneficial while going through menopause. At least a quart of tea should be consumed throughout the day.
Her midwife should write down when and how much the mother drinks, and how often she urinates. An estimate of urine output can be noted along with the intensity of color (darker the urine, the greater the need for more fluids to be consumed). The mother should be urinating at least every 2 hours. This is important, not only to check her fluid intake and output, but also to make sure her bladder does not overfill. The overfulled bladder can hinder the process of labor causing pain, longer and more difficult labor and problems with pushing out the placenta and bleeding afterwards.
If the mother is vomiting and cannot drink one cup of liquid at once, have her take small sips after every contraction. This way she will get liquid without upsetting her stomach. These liquids may help her feel better: Coconut Water, fruit juice mixed with water, water with Sugar or Honey in it, or peppermint or chamomile tea with honey or sugar. If the labor lasts 12 hours or more, or if the mother has trouble drinking liquids, try to give her Rehydration Drink. This drink helps keep the chemicals in the mother's body balanced. If the mother feels hungry during labor, it is fine to give her foods that are easy to digest - like bread, rice or yogurt.
ORAL HYDRATION SOLUTIONS (ORS)
Commercial ORS replaces important blood salts and water in balanced amounts designed especially for dehydration in sick people They are formulated to allow the intestines to absorb maximum amounts of water along with small amounts of salts. Do not confuse ORS with sports drinks designed for concentrated energy and salt replacement in healthy, high-performance athletes. These drinks can actually aggravate vomiting and diarrhea and are so concentrated they can limit intestinal water absorption. If using a commercial brand of ORS, be sure follow instructions carefully and to taste it before giving it to a sick or dehydrated person. The solution should be no saltier to taste than tears. Dilute it with water, if needed, to a desired concentration.
Once signs of dehydration have disappeared, ORS is no longer necessary, but a clear liquid diet might still be useful if vomiting or diarrhea persists.
HOME-MADE REHYDRATION DRINK
Type 1: With Sugar & Salt: Raw Sugar or Molasses can be used instead of sugar. Blackstrap molasses has many valuable nutrients that are very beneficial to someone who is ill, besides having a nice flavor. In 1 liter of clean water put 1/2 level teaspoon of Salt and 8 level teaspoons of Sugar. Caution: Before adding the sugar, taste the drink and be sure it is less salty than tears.
Type 2: With powdered cereal and salt: Powdered rice is best (using instant powdered Infant Rice Cereal works well, diluted with water or apple juice). Finely ground maize (corn), wheat flour, sorghum, or cooked and mashed potatoes, may be used. In 1 liter of clean water put 1/2 level teaspoon of Salt and 8 heaping teaspoons (or 2 handfuls) of powdered cereal. Boil for 5 to 7 minutes to form a liquid gruel or watery porridge. Cool the drink quickly and start giving it to the dehydrated person. Caution: Taste the drink each time before you give it to be sure it is not spoiled. Cereal drinks can spoil in a few hours in hot weather.
To either of these drinks, add a half cup of fruit juice, Coconut Water, or mashed ripe Banana, if available. This provides potassium which may help the person to accept more liquid.
Try to adapt the drink to your region. If liter containers or teaspoons are not in most homes, adjust quantities to local forms of measurement. If you do not have a measuring cup or spoons, use a pinch of salt and a small handful of sugar. where people traditionally give cereal gruels to young children, add enough water to make it liquid and use that. Look for an easy and simple way.
EXPECTED OUTCOME (PROGNOSIS)
Rapid recognition and treatment of dehydration results in a good outcome.
Some people may drink more water than necessary as a habitual conditioning, feeling a need for it. In fact, some individuals drink when their mouth is first dry, anticipating the need to stay hydrated. But dry mouth, which can seem like thirst, also can be triggered by some medications, such as antidepressants, including Prozac and Effexor. Antipsychotic medications, like Mellaril (Thioridazine), used to treat schizophrenia, can hamper urination too. People on these drugs should be careful not to overdrink.
Women with overactive bladder syndrome (OAB), the frequent and sudden urge to pee should be careful not to overdrink. Drinking too much water can cause OAB, and cutting down on fluids can help ease symptoms. If you have OAB, you may be asked to keep a diary of what you drink and when you urinate to make sure you are not overdoing liquids. Four to six glasses of water a day is enough for most people with OAB. A little more may be indicated if you exercise vigorously and sweat.
Urine color is a good indicator of dehydration. Normally it should be light yellow to yellow, like lemonade. If you are not thirsty and produce odor-free urine that is slightly yellow, you are getting enough fluids. Darker urine resembling iced tea indicates dehydration. Darker, more concentrated urine also can lead to other health problems. It can leave bacteria behind in the urinary tract and trigger bladder irritations and urinary tract infections (UTIs).
Untreated severe dehydration may result in seizures, permanent brain damage, or death.
Do not get over-hydrated. Drinking more fluids than your body can handle decreases levels of sodium, which is key in maintaining blood pressure. It may lead to a rare life-threatening condition called hyponatremia that often causes nausea, vomiting, confusion and loss of consciousness. Over-hydration can cause cramps, headaches, weakness , and epileptic seizures when sodium is excessively diluted. Fortunately, when we over-consume water our bodies have a built-in coping mechanism. When blood sodium levels drop, our thirst shuts off, we stop drinking and our kidneys turn on to excrete the excess water as urine.
NOTIFY YOUR HEALTH CARE PROVIDER
Notify your health care provider or midwife if you suspect dehydration. Note that an infant or child can become severely dehydrated at a rapid rate. Dehydration is a common problem with the elderly.
DEHYDRATION RELIEF & RELATED PRODUCTS
QUALITY PRODUCTS & SUPPLEMENTS
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DEHYDRATION SUPPLEMENT PRODUCTS
Amazon: Dehydration Supplement Products
ELECTROLYTES SUPPLEMENT PRODUCTS
Amazon: Electrolytes Supplement Products
Amazon: Electrolyte Powder Supplement Products
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