dehydration: do you know the signs?

dehydration occurs when the body loses more fluids than it takes in, compromising its ability to carry out important tasks. certain bodily functions, such as sweating, diarrhea or vomiting, can quickly drain the body of fluids and electrolytes that are vital to maintaining good health.

water plays an essential role inside the body by circulating nutrients, keeping blood pressure normal, cushioning organs and joints, regulating temperature and preventing heat stroke. because it is possible to suffer the effects of dehydration before experiencing any symptoms, the public health agency of canada recommends drinking fluids prior to feeling thirsty, particularly on hot days.

symptoms of dehydration

the signs of dehydration vary across age groups and can be difficult to detect but common symptoms, according to the mayo clinic , include:

• dry lips and mouth
• extreme thirst
• headache
• dizziness and fainting
• less frequent urination that is dark yellow and has a strong odour
• low blood pressure and increased heart rate
• fatigue or confusion

• dry mouth and tongue
• no tears when crying
• sunken eyes, cheeks or soft spot on top of skull
• no wet diapers for three hours
• irritability or restlessness

diagnosing dehydration

treating dehydration

the only effective treatment for dehydration entails replacing the lost fluids and electrolytes , with the best way to do this varying by age. for infants and children who have become dehydrated through diarrhea or vomiting, over-the-counter oral rehydration solutions are a good option. adults in the same situation should rest and drink plenty of water, avoiding full-strength juices or soft drinks that may worsen diarrhea. if you work outdoors in hot weather, drinking cool water frequently and seeking shade from the sun are effective options.

while research has shown it isn’t necessary to drink eight glasses of water per day, it is important to pay attention to signs you may not be getting enough. this includes:

• checking your thirst – if your mouth is dry or you feel thirsty, you are already a little dehydrated. try to drink liquids frequently throughout the day
• checking your urine – this is the easiest way to determine your hydration level. if your urine is dark yellow and smells bad, you probably aren’t drinking enough water. when you are meeting your hydration needs, your urine will typically be yellow or clear in colour
• checking your mood – if you feel lightheaded, tired or are experiencing headaches, you may be dehydrated

support for dehydration

the public health agency of canada has plenty of information explaining the importance of staying hydrated, particularly for older adults. the canadian digestive health foundation is another good resource to help manage your digestive health and ensure you are meeting all of your body’s needs.