Dehydration can occur when you do not take in enough fluid for your body to carry out it's normal functions. It can lead to serious and life threatening side effects. When you are physically hiking, biking, playing sports etc., your lack of drinking water will allow the lactic acid to stay in your muscles and create severe muscle cramps. Frequent drinking is important in all activities and especially in the heat.
Keep in mind that you need to drink more in hot or humid weather. Also eating fruits and vegetables that are high in water content will help. Even when wearing insulated clothing in cold weather, you may need more fluid from sweating. In higher altitudes you urinate more as your body adjusts to the change in altitude and your breathing becomes more rapid, causing you to exhale more water vapor.
Here are a few of the common causes of dehydration:
Intense diarrhea
Vomiting
Excessive sweating or Fever
Frequent urination (such as with diabetes or hormonal disorders)
Hiking up a mountain, swimming, biking, playing sports etc., without drinking or eating
Signs of Mild to Moderate Dehydration:
Dry mouth
Sleepiness
Thirst
Decreased urination
Few or no tears when crying
Dry skin
Headache
Constipation
Lightheaded or dizzy
Signs of Severe Dehydration which may become a medical emergency:
Extreme thirst
Extreme sleepiness in infants & children and confusion and irritability in adults
Very dry mouth, mucous membranes and skin
Lack of sweating
Little or not urination with the color of it being dark yellow or amber instead of light colored
Sunken eyes
Dry and shriveled skin that doesn't bounce back when pinched. It lacks elasticity
In infants, a sunken soft spot on the top of the baby's head
Low blood pressure
Rapid breathing
Rapid heartbeat
No tears when crying
Fever
Unconsciousness or delirium in most serious cases
The ONLY treatment for overcoming dehydration is to replace the lost fluids and the sports drinks like Gatorade, Powerade and also Pedialyte, all contain ingredients to replace your electrolytes as well. If the situation is serious enough, the hospital is the place to go for receiving salts and fluids intravenously (through a vein). This helps the body react quicker than drinking to restore the hydration.
Ignoring the signs of dehydration can lead to serious complications such as heat stroke, heat exhaustion, swelling of the brain, seizures, hypovolemic shock (low blood volume), kidney failure, or even coma and death.
So, be aware of the danger of becoming dehydrated and be sure to carry water with you wherever you go. Preventing dehydration is easier than trying to make up for the loss of fluid necessary for your body to function properly. For hiking, biking, mountain climbing, hunting etc., carry energy bars also for a quick pick-me-up. Especially pay close attention to young children and older adults who may frequently forget to eat or drink altogether. Enjoy your outdoor experience by becoming more knowledgeable and aware of the danger signs of dehydration.
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