Dehydration

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Dehydration: Prevention

"The following tips may help you prevent dehydration.

· Prompt home treatment for illnesses that cause diarrhea, vomiting, or fever will help prevent dehydration. Review the home treatment recommendations for other symptoms you may have. Go to the following topics:

· Diarrhea, Age 12 and Older

· Diarrhea, Age 11 and Younger

· Fever, Age 4 and Older

· Fever, Age 3 and Younger

· Nausea and Vomiting, Age 4 and Older

· Vomiting, Age 3 and Younger

· To prevent dehydration during hot weather and exercise, drink 8 to 10 glasses of fluids, such as water or rehydration drinks each day.

· Drink extra water before, during, and after exercise.

· Take a container of water or sports drink with you when you exercise and try to drink at least every 15 to 20 minutes.

· Use a sports drink if you will be exercising for longer than 1 hour.

· Encourage your child to drink extra fluids or suck on Popsicles. Children between the ages of 4 and 10 should drink at least 6 to 10 glasses of liquids to replace lost fluids.

· Avoid caffeinated drinks, such as coffee and colas. They increase urine output and make you dehydrate faster.

· Avoid high-protein diets. Diets that provide more than 1.8 grams of protein per kilogram of body weight per day increase urine output and lead to dehydration. If you are on a high-protein diet, make sure that you consume between 8 and 12 glasses of water each day.

· Avoid alcoholic drinks. They increase dehydration and make it difficult to make good decisions.

· Do not take salt tablets. Most people get plenty of salt in their diets. Use a sports drink if you are worried about replacing minerals lost through sweating.

· Stop working outdoors or exercising at the first sign of dizziness, lightheadedness, or fatigue.

· Wear one layer of lightweight, light-colored clothing when you are working or exercising outdoors. Replace sweat-saturated clothing with dry clothing as soon as you can. Never exercise in a rubber suit, which can accelerate dehydration and raise body temperature to dangerously high levels."

WebMD: Dehydration: Prevention

· “Start the morning off right by drinking a glass of water as soon as you wake up (before coffee!).

· Carry a water bottle wherever you go, drink from it frequently.

· Keep a large mug or bottle of water on your desk at work. Refill it on your breaks. (Wash it or run it through the dishwasher daily.)

· For every cup of caffeinated coffee, tea or soda, drink a cup of water.

· Switch to decaffeinated coffee, tea, or sodas.

· Don't ever pass by a drinking fountain without taking a sip or two. [if it doesn’t look too icky]

· Order water with lemon [for taste] at restaurants. Sip it while waiting for your meal.

· Drink a glass of water before each meal or snack.

· Try a glass of ice water before giving into cravings.

· If you're at home, keep a half-gallon pitcher [8 8-ounce glasses, sometimes recommended only as a minimum] of water in the refrigerator. Drink from it all day until empty.

· Set goals for yourself. For example, no morning coffee until drinking a cup of water or no afternoon soda until finishing a water bottle.

· Drink a glass of water or juice per hour of airline flight [if the bathroom doesn’t look too icky]. This helps to prevent dehydration and minimizes jet lag.”

Central Mississippi Medical Center: Health Tips - 'Water: a valuable nutrient'

Sports/Rehydration Drinks

· Nutrition: Electrolytes: Electrolyte Drinks

Electrolytes

· Nutrition: Electrolytes

Water

· Nutrition: Water

Sea Salt

· Nutrition: Sea Salt

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