Avoid Dehydration in the hot weather

Let’s all drink plenty of water this weekend so we don’t get dehydrated.  The Lower Mainland is blessed with gorgeous sunny days this Canada Day long weekend, but as the temperatures reach 30 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 senior citizens may not drink sufficient 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 water but avoid diet sodas, coffee, tea and alcohol as these dehydrate the body. Water is a great fluid replacer. Drink cool water because it’s absorbed faster and you’ll usually drink more of it because it 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 (avoid 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 when the weather is cooler.  If you must do strenuous activities, do them early in the morning before 7:00 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 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  

References:

http://LSUAgCenter.com 

http://voices.yahoo.com/hot-weather

http://www.fitday.com/fitness-articles/nutrition/healthy-eating