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Avoiding the Dangers of Dehydration Amina L. Gilyard Featured Hot

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Written by Amina L. Gilyard     September 22, 2012    
 
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Dehydration is a medical condition that arises when you lose more fluids then you take in. It can cause dry mouth, dizziness and more serious complications such as seizures or death. Many of us believe that only professional or competitive athletes can suffer the life-threatening consequences of dehydration, but the truth is that anyone is at risk for becoming mildly, moderately, or severely dehydrated. However, don’t fret or cancel your next workout!  Dehydration is 100% preventable if the correct precautions are taken.

{xtypo_rounded3} SYMPTOMS: Though dehydration is relatively easy to prevent, we are often in danger because we ignore the blinking warning signs. If you are experiencing extreme thirst, fatigue, lightheadedness or muscle cramps- you may be suffering from mild to moderate dehydration. First, call your health care provider to determine the correct course of action. While awaiting your appointment, try increasing your fluid intake by small amounts. Replacing lost fluids with water is always best, but sports drinks that are high in electrolytes (sodium and potassium) but low in sugar can also get the job done. Important: Severe cases of dehydration may require you to seek treatment right away to avoid more serious complications. For instance, if you notice symptoms such as diarrhea, vomiting, or heart palpitations, it is recommended you call 911 or be taken to the nearest Emergency Room. {/xtypo_rounded3}

 

PREVENTION: To avoid dehydration due to environmental factors, such as hot weather, consider scheduling outdoor activities during the early morning or evening when it’s cooler outside. If you choose to exercise in warmer temperatures, it is important to drink enough fluids. How much is enough?  At a bare minimum we should follow basic guidelines for daily fluid intake just to keep our body functioning at its best (table below). Of course, fluids should be consistently increased during tough workouts that lead to excessive sweating!

Body weight

Daily fluid requirements (approximate)

10 pounds

15 ounces

20 pounds

30 ounces

30 pounds

40 ounces

40 pounds

45 ounces

50 pounds

50 ounces

75 pounds

55 ounces

100 pounds

50 ounces

150 pounds

65 ounces

 

Don’t just take our word for it, learn from an expert:

 {youtube}Hc-eMUP4N1c{/youtube}

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001977/

http://www.medicinenet.com/dehydration/article.htm

 

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