As we get into the really hot days of summer, the risk of dehydration also gets up into high numbers. We spend more time outdoors, enjoying the fun of summer. But dehydration isn’t anything fun, and can be quite serious. You don’t have to be a victim of dehydration. Here’s what you can do.
First, know the signs and symptoms of dehydration: thirst is always listed as the first symptom, but I personally know of people who seemed to skip over that symptom until it was too late and suffered a lifetime of issues. However, don’t ever ignore thirst. Next, be aware of the color of your urine. If well hydrated, urine should be clear or just a hint of color. The darker it is, the lower you are on fluid intake. Not urinating much is also a sign to watch.
As dehydration progresses, you may experience dry mouth, weakness in muscles, lethargy (too tired to want to do anything), headache and/or dizziness. If you begin these next symptoms, you are really getting into trouble: lack of sweating when hot, sunken eyes, low blood pressure, increased heart rate, nausea, fever, dry, shriveled-looking skin, fever and soon delirium/confusion, seizures, unconsciousness or even death could result. Don’t let it go this far! If it is getting this serious, don’t mess around, you need to get to the ER immediately for I.V.’s – it could save a life!
Dehydration, and not necessarily as bad as the above, can damage your kidneys, liver and brain. Blood circulation can be seriously hampered, causing oxygen deprivation to the brain and heart.
What increases dehydration? Any diuretic, such as coffee, tea and alcohol, sugary treats, fried foods, soy sauce and too much protein can zap water reserves. Although salt is an important electrolyte, too much can be dehydrating.
Good foods and drinks to consume when dehydrated include coconut water, cucumbers and watermelon, unsweetened yogurt, spinach, soups, broths, celery, berries, carrots, grapefruit, and a drink my mom used to make that was incredibly hydrating and good for you, called “Go Juice”. This was popular in the 1960’s and 70’s.
Recipe for Go Juice: A hair less than ½ cup raw apple cider vinegar (raw is important), a hair more than ½ cup honey (the “hair” above and below makes a difference). Mix the honey in a little bit of hot water to dissolve, then add the vinegar and 2 quarts of cold water. Some say it needs a little salt to make a true electrolyte drink. I agree, but it takes away the refreshing aspect of it. So, you can instead, take the pinch of salt and lick it off your hand, then drink the Go Juice.
Too much water is also dangerous. Approximately half your body weight in ounces is a healthy amount. If you are spending more than a couple of hours in the sun, or are sweating profusely, you need to add another 25%. Too much water washes out your electrolytes, so as with all things, too much or too little can be problematic.
Stay healthy, stay hydrated!
©2020 Holly A. Carling, O.M.D., L.Ac., Ph.D.
