The weatherman says the temperatures are going to get into
the 30’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 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 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.
