The weatherman says the temperatures are going to get into the 40’s this
week so we all need to drink plenty of fluids so we don’t get
dehydrated. The Lower Mainland is blessed with gorgeous sunny days this
month, but as the temperatures reach 40 degrees Celsius, we can easily become
dehydrated. For many people, especially seniors, hot weather can be very
dangerous and even deadly. Hot weather can lead to body water loss,
dehydration and heat stroke and more than 300 people die each year from heat-related
illnesses. Studies show that most people, particularly seniors, do not
drink enough fluids. They also may be taking medications such as diuretics for
high blood pressure which cause additional fluid loss. A recent study of
healthy retirees found 8% had moderate dehydration and 33% had chronic, mild
dehydration.
Here’s a few pointers
to stay safe in this unusually warm weather:
Keep Hydrated: The most important thing for seniors to
do during hot weather is to keep hydrated. Drink plenty of fluids such as water
but avoid diet sodas, coffee, tea and alcohol as they dehydrate the body even
more.
Water is the best
fluid replacer. Drink cool water because it’s absorbed faster and we’ll usually
drink more of it because it’s more refreshing and tastes better. Try drinking
fruit juice diluted with plain water or sparkling water for a refreshing lift.
Drinks with electrolytes are an excellent option to keep our bodies strong and
hydrated.
Eating water-rich foods such as watermelon, cantaloupe and grapes also supply valuable extra fluids. Homemade fruit slushies are also good for hydration (but avoid the sugar-filled, commercially-prepared slushies like the ones you can find at 7-11). Try to eat as normally as you can, but eat more cold foods like salads and fruits. *Seniors who are on fluid restrictions or have epilepsy, heart, kidney or liver disease, or have problems with fluid retention should consult their physician before increasing their fluid intake.
Slow Down: Limit your strenuous activities and reschedule them to when the
weather will be cooler. If you must do strenuous activities, do them
early in the morning before 8:00 am. To prevent dehydration during
prolonged physical activity when it is hot, consume fluids regularly during the
activity and drink several glasses of water after the physical activity.
Stay Cool: Cooling showers and baths can help keep your temperature down but
avoid taking a cool shower immediately after coming in from the hot weather as
it can result in hypothermia, especially for older adults. Splash your face and
the back of your neck with cool water several times a day. Wear a loose, damp
cotton cloth or scarf on the back of your neck and keep refreshing it in cold
water throughout the day.
Be aware of the
symptoms of heat-related illness:
Heat
Stroke (aka ‘sun stroke’) is an extremely serious, life-threatening
situation. Symptoms to watch for include hot body temperature, dry or hot red
skin, changes in consciousness, and vomiting. If you or someone you are caring
for is suffering from Heat Stroke, you must immediately cool the body. Immerse
the over-heated person in a cool bath (water should be cool to the touch, not
freezing cold), or wrap wet sheets around the body and fan it. Watch for
signs of breathing difficulties. Keep the person lying down and continue to
cool the body any way you can. If the victim refuses water or is
vomiting or there are changes in the level of consciousness, do not give
anything to eat or drink and CALL 9-1-1 immediately.
Heat
Exhaustion is caused by doing strenuous exercise or physical labour in the
hot weather. The person's face will be pale or flushed with heavy
sweating and possibly nausea and dizziness. If someone you know is exhausted,
has a headache or is exhibiting these signs, move them to a cool place and call
9-1-1. Apply cool, wet cloths, fan the person and give them small
amounts of cool water to drink slowly.
Heat
Cramps are muscular cramps in the legs or abdomen that signal the body
has lost electrolytes and fluids due to exposure to high heat and
humidity. Drink an electrolyte-enhanced drink like Gatorade or Powerade,
or you can make your own. Mix together in a tall glass: 2 squeezed Lemon
halves, 2 squeezed Orange halves, a squirt of Honey, 4 shakes of Salt, and then
fill the rest of the glass with cool water and enjoy. Other recipes can be
found at http://tinyurl.com/8yqxehx
PLEASE ALSO REMEMBER
OUR PETS NEED TO STAY COOL AND HYDRATED TOO
Every year dogs
suffer and die when their guardians make the mistake of leaving them in a
parked car, even ‘just for a minute’. On a 25° C (78° F) day, the
temperature inside a parked car can soar to 38-48° C (100-120° F) degrees in
just 5 minutes, and on a 30° C (90° F) degree day, the interior temperature can
reach as high as 70° C (160° F) degrees in less than 10 minutes.
Parked Cars Are Deathtraps for Dogs! Animals can sustain brain damage
or even die from heatstroke in just 15 minutes. Beating the heat is extra
tough for dogs because they can only cool themselves down by panting and by
sweating through their paw pads.
Watch for heatstroke symptoms such as:
Restlessness,
excessive thirst, thick saliva, heavy panting, lethargy, lack of appetite, dark
tongue, rapid heartbeat, fever, vomiting, bloody diarrhea, and lack of
coordination. If a dog shows any of these symptoms, get him or her out of
the heat, preferably into an air-conditioned vehicle, and then to a
veterinarian immediately.
If you are unable to transport the dog yourself, take him or her into an
air-conditioned building if possible and call the BC SPCA Call Centre:
1-855-6BC-SPCA (1-855-622-7722); Tell them it is an emergency!
We hope this brief review of the benefits of hydration and risks
associated with dehydration have been helpful. Be prepared, drink plenty of
fluids and enjoy a safe and healthy summer.
