Scipio is just arrived here in Italy. Scipio is a heat wave, an extended period of extremely hot weather associated with high humidity. Heat waves are for sure by far the most deadly type of weather phenomenon, leading to heat illness. With this particular kind of weather phenomenon your first aim is to remain in shade and stay hydrated.
When you are overheated, the body dissipates heat by dilating the capillaries close to the skin to make sure that more blood may arrive at the surface. If you’re not properly hydrated, the capillaries will tighten, and you will struggle to cool off. Even more important, dehydration decreases the ability of the body to perspire and evaporate heat.
In this article i’ll describe dehydration and how to prevent it.
The Reason Why You Need Water
Water is a key concern for life. Water is necessary for each and every physiological process occurring in your body. The following are some functions that water performs:
- water brings oxygen, nutrients, vitamins and minerals around the body.
- the renal system employs water to flush out toxins and waste matter via pee.
- water helps to regulate body’s temperature.
- the respiratory system uses water to moisten air to make sure that it doesn’t inflame the sensitive lung linings.
- water helps transmit nervous signals around the body.
- water protects the organs and supplies lubrication to the joints
How Much Water Do You Really Require?
- During an ordinary day you need to consume around 3 liters.
- During a hike, it’s possible to sweat away 1 or 2 liters of water every hour.
- In an extreme climate an average person can lose 2 to 4 liters of water per hour.
- During cold weather, enclosed in several layers of clothing, you are probably not aware that you are losing water. Your heavy clothes absorbs the sweat that evaporates in the air. Paradoxically your need for water is as great in a cold environment as it is in a warm environment.
Dehydration Defined
Dehydration is a negative balance between fluid intake and water loss
How Does Your Body Lose Water?
Your body loses water by sweating, breathing, urinating, defecating, vomiting, crying and talking. To stay healthy, this water must be replaced.
When physical activity is minimal, nearly all fluids are lost via the urine. When activity levels are higher or the temperature is high, almost all of the water is lost through sweat.
Sweat
Sweat is a mix of salt and water. It is a normal physiological process that provides a cooling effect as moisture evaporates from the surface of the skin.
Urinating
It Is also a normal physiological process. You should hold it as long as possible to reduce this fluid loss from the body. For no reason ingest urine unless it has been distilled. You can rub it on the skin with a sponge, or you can piss on your shirt to help to lower your body temperature.
Vomiting
It can generally be avoided paying attention to the food you ingest.
Crying
It should be prevented, but it’s difficult to persuade a child of this.
Issues That Lead To Dehydration
- Not consuming adequate fluids daily.
- Drinking alcohol, urine, blood, or salty water.
- Working in a hot climate – humid or dry.
- Working in a cold climate – humid or dry.
- Hiking to high altitudes.
Dehydration Consequences
Consider the following results of body fluid loss:
- A 5% loss of body fluids causes thirst, weakness, irritability and nausea.
- A 10% loss results in headache, dizziness, inability to walk, and a tingling sensation in the limbs.
- A 15% loss results in painful urination, dim vision, swollen tongue, deafness, and a numb feeling in the skin.
- A loss greater than 15% of body fluids may result in death.
Dehydration Symptoms
The main issue is that, the body’s dehydration alarm is not very receptive. It holds back until you’re already 2% to 5% dehydrated before ringing the thirst bell, and then shuts off too rapidly, as we have ingested only 2/3 of the fluid deficiency.
The typical indications of lack of fluids are:
- Dark urine with a strong scent.
- Low urine production.
- Headache
- Fatigue.
- Dark, sunken eyes.
- Emotional instability.
- Loss of skin elasticity.
- Thirst.
Dehydration Degree
The level of dehydration can be determined from specific indicators:
- Minor Dehydration (3% to 5% weight loss) Thirst; tacky mucous walls (lips, mouth); normal pulse; dark urine.
- Moderate Dehydration (5% to 10% weight loss) Thirst; dry mucous walls; small amount of dark urine; weak and rapid pulse; sunken eyes;.
- Severe Dehydration (> 10% weight loss) Sleepiness; very dry mucous walls; no urine; no tears; sunken eyes; shock (rapid pulse or one that is very weak and difficult to feel).
Your Hydration’s Barometer
The main way of telling if you’re hydrated is the color of urine:
- clear like gin to pale-yellow urine indicates that you’re drinking enough fluids.
- dark, yellow-colored, odoriferous urine indicates dehydration.
Remember: thirst is not a valid indication for water needs. An individual who utilizes thirst as his guide will ingest only 75% of his daily water need. The sensation of thirst declines with age.
Prevent Dehydration
Maintaining yourself well hydrated demands a consistent and aware effort. The loss of performance caused by dehydration is not really something you aim for in a survival situation. In a hot climate, water becomes a life-threatening issue in just few hours, but in most temperate climate, you generally have 3 days before the deficit of water completely incapacitate you. The moment you believe you are in trouble, apply water discipline: minimize water usage in everything you do.
Tips
- Drink plenty of water to keep a urine production of at least 0.5 liter every day.
- Below 38 °C, take in 0.5 liter of water every hour.
- Above 38 °C, consume 1 liter of water every hour.
- Substitute the water as you lose it
- Consume small quantities of water at regular periods of time to fight dehydration. Consuming water at short intervals aids your body stay cool and reduces perspiration. Even if your water stock is minimal, sipping water frequently helps keep your body cooler and lower water loss through perspiration.
- In case you are under mental and physical pressure or perhaps at the mercy of extreme conditions, raise your intake of water.
- The body functions more proficiently in extreme conditions when acclimatized. Never try to do heavy work the 1st hot day that arrives or during the initial cold days.
- Spare perspiration not water. Limit sweating activities but drink a lot of water.
- Preserve your fluids by limiting the activity during the heat of day.
- Eat foods with high-water content such as fruits and veggies.
- Always drink plenty of water while eating. Water is required as an element of the digestive process and can cause dehydration. If you have little or no water to drink, consider minimizing your current protein consumption, as protein requires a lot of water to digest. If you have no water, you must not eat at all.
- Stay away from alcohol consumption as alcohol increases fluid losses.
- Minimize caffeine intake as caffeine raises fluid losses.
- Stay away from salty meals as salt increases fluid demands.
- Do not ration water: keep water in your belly where it is readily available for employ when necessary.
- Make the most of all rest stops to drink water. Take in slowly, drink small sips and keep the water inside your mouth for a little before ingesting.
- Fill up your water containers at virtually any chance.
What To Drink
Cool water, without any artificial additives, is the perfect beverage to replenish yourself. Cold fluids tend to be easily absorbed from the digestive system.
Overhydration
With higher deficits of water you begin to have difficulties since you are losing the salts called electrolytes more rapidly than you are taking them in through fluids and meals. While a normal diet regime usually can replace these losses, in extreme heat extra resources must be supplied.
One fix for this problem is to dissolve 1/4 teaspoon of salt in a liter of water. This will make a concentration that the body can easily absorb. Nevertheless, a healthy diet is crucial to supply other electrolytes; eating well is vital whenever you are losing excessive amount of water.
Remember, water and electrolytes are lost during sweating, so both must be replaced.
Help Others
When curing someone with dehydration, moist his lips first and check if there is a gag reflex (swallowing). Dispense exclusively small sips. When providing treatment, be sure that the person is resting in any available cover from the sun.
Headache is often an early indication of dehydration. The pain is experienced on both sides of the head and it is generally worsened when the person stands up from lying down. Sleeping and consuming a minimum of 1 to 2 liters of water should alleviate the pain.
You have to be very intense in your quest for water while you have the energy. Heat stroke and dehydration are not a joke.
