- Stop working.
- Sit down in a cool location.
- Drink water or a sports drink -- not soda, coffee or an alcoholic beverage.
- Avoid strenuous activity for a while.
1 AnswerIf you feel any of the symptoms of dehydration (including flushed face, thirst, dry mouth, weakness, dizziness, cramping in the arms or legs and headache), do the following:
1 AnswerIt’s vital to catch dehydration early because it doesn’t take long for it to turn into more severe dehydration, which in extreme cases can result in death. The symptoms of moderate to severe dehydration are:
- fast, weak pulse
- severe muscle contractions
- heart failure
- urine color
1 AnswerThe contributors to metabolic syndrome and obesity are multifactorial, but they do involve genetics. If you look at families that have a history of obesity, you can see that multiple family members often suffer from the same metabolic problems. Experts have not found specific identifying genes, per se, that can isolate those at risk for metabolic syndrome. Nevertheless, when doctors look at the overall history (a patient's family and personal history), they see that multiple factors are involved in developing metabolic syndrome, including a genetic component.
1 AnswerDehydration is quite preventable, even in the heat and humidity found in South Florida and other locations affected by tropical weather. The problem with type of unique climate is that humidity affects how easily sweat evaporates from skin.
Sweat must be evaporated to cool off the body. When humidity is 60 percent or greater, it is difficult for sweat to evaporate into the air. And that's important because sweat is our body’s way of keeping cool. However, when we perspire we lose body fluids and that can lead to dehydration.
1 AnswerSweat is our body’s way of keeping cool, but when we perspire we lose body fluids and that can lead to dehydration. Drinking water or other fluids is a must before you head outdoors to exercise. And keeping hydrated during intense running or other activity in the heat is vital.
Here are some other tips on beating the heat:
- Try to drink at least every 15 to 20 minutes, or as needed.
- Use a sports drink if you will be exercising for longer than one hour.
- Do not drink coffee, colas, or other drinks that contain caffeine. They increase urine output and make you dehydrate faster.
- If you are on a high-protein diet, make sure that you drink at least 8 to 12 glasses of water each day.
- Avoid alcohol, including beer and wine. They increase dehydration and make it hard to make good decisions.
- If possible, exercise very early in the day or very late to avoid the hottest parts of the day.
1 AnswerDehydration occurs when you lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, you may become severely dehydrated. Severe dehydration requires immediate medical attention, to avoid progression to heat stroke, which can result in death or cause damage to the brain and other internal organs.
Common causes of dehydration include intense diarrhea, vomiting, fever or excessive sweating. Not drinking enough water during hot weather or exercise also may cause dehydration. Anyone may become dehydrated, but young children, older adults and people with chronic illnesses are most at risk.
1 AnswerKate Geagan, Nutrition & Dietetics, answeredFor the ultimate energy boost, the best secret is to be sure to drink plenty of water throughout the day, especially with midmorning and midafternoon snacks. As little as 2% dehydration can leave you crankier, less able to concentrate, and feeling more sluggish. Who needs that? Bring a reusable water bottle to work and keep it in front of you -- it’ll be a powerful visual reminder to drink throughout the day.
1 AnswerYour body only needs to be dehydrated slightly to have a negative impact on performance, especially in the heat. Side effects of significant dehydration during sport include decreased performance, strained cardiovascular system, premature fatigue and increased risk for heat illness. This highlights why being properly hydrated before beginning a training session or competition is crucial for your body to perform safely and at its best. A simple way you can determine if you are drinking enough is by looking at the color and volume of your urine. Urine that is darker in color and low in volume can be a sign of significant dehydration. The goal is to have regular urinations that are light yellow in color. If you are making frequent stops at the bathroom with perfectly clear urine, it is probably a sign that you are drinking too much water.
1 AnswerSweat electrolyte losses, particularly sodium and chloride, vary by individual. Muscle cramping due to exertional heat stress can be attributed to an electrolyte deficit caused by sweating, as the sodium and chloride lost through sweat are not matched sufficiently by dietary salt intake. Replacing sodium is crucial to enhancing body-water retention and distribution. Some athletes are referred to as “salty sweaters” because they have a relatively high concentration of sodium in their sweat and a high sweat rate. This combination puts these particular athletes at an elevated risk for developing muscle cramps. Knowing how much fluid and electrolytes your body loses through sweating helps you to properly rehydrate after training or competition.
1 AnswerRealAge answered
Getting dehydrated is one of the quickest ways to take the spring out of your step. In fact, being even just a little dehydrated can lead to unpleasant feelings like fatigue, crankiness, and foggy thinking. So when you feel yourself dragging, try grabbing yourself a tall drink of water.