Doctors in this hot weather warn of dehydration, and they warn that the feeling of thirst or dizziness should not be ignored, stressing the need to take proactive measures to maintain health. What is the amount of water that protects against dehydration? Is this quantity different from the usual recommendations? Do you have to stop drinking coffee to avoid dehydration?
Dehydration occurs when the body loses more fluids than it consumes, which leads to insufficient water and other fluids needed for body functions.
“Dryness leads to low blood volume, which makes it difficult for the heart to pump oxygen and nutrients into muscles and organs, and this leads to a feeling of fatigue, and water is necessary for cellular and brain functions. Water helps us to maintain the balance of salts in our bodies, which is crucial to muscle and energy functions.”
The ideal amount of water varies with age, health conditions, medications that a person takes regularly, and the level of activity, but in general, men may need up to 3.7 liters per day, and women to 2.7 liters per day.
Babies, young children, the elderly, and those who suffer from chronic health conditions are more likely to dehydrate and heat stress than others.
Participants in long physical activities, such as marathon, need to compensate for the lost water and sodium, and more water should be drunk when temperatures rise abroad.
The elderly do not feel thirsty as much as they felt in their youth, and this may be a problem if they are taking medications that may cause fluid loss, such as diuretics, so they should be reminded that they have to drink water.
Dr. Angela advises: “We need to drink up to about 3 liters per day to make up for the fluids that we lose through sweating, it is important to distribute this throughout the day, and not to drink large quantities at once. Start your day with a cup of water the first thing in the morning to help re -moisturize your body after sleep, and if you work in the heat, try to drink about one cup of water every 20 minutes.”
Are there specific signs of dehydration?
Symptoms of dehydration in adults and children included on the British National Health Services Authority website include a feeling of thirst, a dark yellow urine with a strong smell, lack of urination, a feeling of dizziness, a feeling of fatigue, dry mouth, lips, tongue, and dry eyes, symptoms that should not be ignored.
“Individuals should pay attention to the amount of fluid they eat during the heat wave. Achieving the correct balance requires listening to your body, drink when feeling thirsty, but also a race to consume fluid. Urine color monitoring is a good indication; light yellow generally indicates adequate hydration, while dark grades indicate the need for more water.”
Should you avoid caffeine?
Caffeine is found in many products, such as coffee, tea, soft drinks, energy drinks, gum, and medicines, and it is common that its diuretic properties may lead to exacerbation of dehydration, but scientific studies did not find evidence of this, and it has shown that the consumption of moderate quantities of caffeine drinks did not lead to dehydration.