NUTRITION: DEHYDRATION DO'S AND DON'T'S

It's hot and all you can think about is an ice-cold drink. Thirst is your body's way of telling you to replenish your fluids. If you are thirsty, then you are already becoming dehydrated.

Dehydration occurs when your body uses or loses more fluid than it takes in. This can result from drinking too little liquid or from losing too much. In a healthy individual, water accounts for two-thirds of body weight. Since water is constantly leaving the body by ways of sweat, urination, tears and even in exhaled breath, it is important to replenish those fluids as quickly as possible.

The Michigan State Medical Society wants everyone to know how to avoid becoming dehydrated.

Dehydration can be triggered by:

· Insufficient fluid intake

· Excessive sweating from overexertion or fever

· Hot environment, such as a heat wave

· Use of diuretics or excessive urination

· Repeated vomiting

· Persistent diarrhea

Signs of mild dehydration can include a dry mouth, no tears when crying and inactivity or lethargy. An infant will have fewer than six wet diapers a day.

Signs of severe dehydration can include a very dry mouth, dry and wrinkled skin, sleepiness and sunken eyes. Other signs include cool and blotchy hands and feet, a fast and weak pulse, disorientation, and muscle cramps or contractions. Also watch for deep, rapid breathing or no urination for several hours. An infant may exhibit a sunken soft spot.

The Michigan State Medical Society recommends taking these steps to prevent dehydration:

· Drink six to eight 10-ounce glasses of water or other non-alcoholic or non-caffeinated fluids every day. It is easiest to take small sips throughout the day, instead of full glasses all at once.

· Notice the color of your urine. It should be almost clear with only a hint of yellow. The darker and more yellow it is, the more dehydrated you are.

· Don't overexert yourself in hot weather, especially if the relative humidity is high.

· A rapid change in altitude causes dehydration. So does the air in airplanes. Drink non-alcoholic and non-caffeinated beverages as you fly and upon landing.

· Coffee, tea, alcohol, colas and other caffeinated beverages are dehydrating so either avoid or limit your intake of these, or drink colas that are caffeine-free.