| 
• 
As the temperatures rise outside and we approach summer, it is important to remember to stay hydrated. Dehydration occurs when you lose more fluid then you take in. Fluid is important to maintain normal body processes, such as eliminating waste products in the body, lubricating joints and cushioning organs, aiding in digestion of nutrients, and helping with temperature regulation. Roughly 70 percent of the adult body is made up of water.
If you don’t replenish lost fluids, you may suffer serious consequences. Dehydration can acutely affect cardiac function. After losing one liter of your body’s fluid, your heart may beat an additional eight times per minute. Dehydration may cause heat injury, swelling of the brain, seizures, hypovolemic shock (when low blood volume causes a drop in blood pressure with a corresponding reduction in the amount of oxygen reaching your tissues), kidney failure, coma and even death.
Common causes of dehydration include intense diarrhea, vomiting, fever, or excessive sweating.
Individuals who are at greatest risk include infants and children, older adults, those with chronic illnesses, endurance athletes, and those who live in high altitude climates (generally defined as 8,000 to 12,000 feet above sea level).
Some red flags for potential dehydration victims include supplement use, high protein diets, high temperatures, un-acclimation to environment, 40 percent or more humidity, overweight individuals, long exercise routines and those who are out of shape.
Some signs of dehydration include, but are not limited to, “cotton mouth”, sleepiness, thirst, decreased urine output, darker colored urine, headaches, muscle weakness, confusion, lightheadedness, sunken eyes, skin that loses its elasticity (the skin doesn’t “bounce back” when pinched into a fold), and rapid heartbeat.
If you are an average adult, you may lose 2-1/2 liters of water daily, just from simply breathing, sweating and eliminating waste. Fluid needs may vary depending on medical condition, but here are some general rules for staying hydrated during physical performance:
For short duration (less than 60 minutes), low to moderate intensity activity, water is a good choice to drink before, during and after exercise.
Sports drinks (6- to 8-percent carbohydrate) are appropriate for exercise lasting longer than 60 minutes of moderate to high intensity activity.
For those who have high salt losses during exercise, including high sodium foods before exercise may be appropriate.
Always rehydrate following exercise. A general rule is 13 to 22 ounces for each pound of weight lost from pre- to post-exercise.
Do not exceed 1-1/2 quarts of fluid per hour unless first speaking with a physician. Too much water can also be dangerous.
If you are interested in learning more about nutrition, please attend the Semper Fit Health Promotion Education Workshop. This class is open to all Department of Defense identification card holders. Call 451-2865 for upcoming workshop dates and to register for the class. Limited seats are available.