Content

• To step
• Part 1 of 5: Assess the situation
• Part 2 of 5: Treating infants and children
• Part 3 of 5: Treating adults
• Part 4 of 5: Treating heat dehydration
• Part 5 of 5: Preventing dehydration
• Tips
• Warnings

Drinking enough water is essential for your health and vitality. Dehydration occurs when you don't replace the water your body loses during the day. Dehydration can be caused by exercise, illness, or simply not drinking enough water. Learning to recognize the clues and how to respond to them is essential to good health and recovery. You can usually treat mild to moderate dehydration yourself; however, if you suffer from severe dehydration then you should immediately seek medical care.

To step

Part 1 of 5: Assess the situation

1. Know who are most at risk for dehydration. Very young children, the elderly and those suffering from chronic diseases are most at risk of dehydration; however, other groups can also suffer from this more quickly.
   • The young child's body contains more water than adults, and the metabolism of children is higher than that of adults. Children are more likely to suffer from vomiting and diarrhea as a result of childhood illnesses. They may also not understand or be able to tell when they need fluids.
   • The elderly sometimes do not experience the same thirst feeling, and the elderly body does not hold water as easily either. Some older people also have conditions, such as Alzheimer's, that make it more difficult for them to communicate their needs to caregivers.
   • People with chronic illnesses, such as diabetes, heart failure, or kidney disease, are more likely to become dehydrated. Sometimes drugs can contribute to dehydration in humans (think diuretics).
   • Acute illnesses such as the flu can also increase the risk of dehydration. Fever and sore throat can make you want to drink less.
   • Heavy athletes, especially endurance athletes, have a higher risk of dehydration because their bodies lose more water than they can replenish; However, dehydration is also cumulative, so even with light exercise, you can become dehydrated over the course of a few days if you don't drink enough water.
   • People in very hot climates, or who are exposed to heat for long periods, are at higher risk. For example, construction workers and other people who work outside all day are more likely to suffer from a lack of moisture. This is especially true if it is also humid in that climate. Sweat cannot evaporate properly when the humidity in a certain environment is high, and then your body has more trouble cooling itself.
   • People living at high altitudes (2500 m above sea level) are at greater risk of dehydration. Your body may expel fluids (urinate) and breathe more quickly to supply your body with oxygen, both of which contribute to dehydration.
2. Recognize mild or moderate dehydration. You can usually treat mild to moderate dehydration at home with the remedies outlined below. General features of mild to moderate dehydration are:
   • Dark yellow or amber urine
   • Irregular urination
   • Increased thirst
   • Dry mouth, nose and eyes
   • Overheating
   • Headache
   • Fatigue
3. Recognize severe dehydration. You cannot treat severe dehydration at home. You will likely need IV treatment to recover. Severe dehydration that is not addressed quickly and correctly can cause serious damage to organs, such as the kidneys and brain. Get immediate medical attention if your symptoms include any of the following:
   • Little or no urine
   • Sweating less
   • Very dark urine
   • Dizziness or light-headedness that makes it obvious that you have difficulty standing or moving
   • Being weak or shaky
   • Low bloodpressure
   • Increased heart rate
   • Fever
   • Lethargy or confusion
   • Coincidence
   • Shock (such as pale / clammy skin, chest pain)
4. Watch for symptoms of mild to moderate dehydration in children. Children cannot always make clear which complaints they all experience. There are several things you can keep in mind to help you determine if your child is dehydrated.
   • Less tearing. If your child is crying but not producing tears (or not as much as usual), they may be dehydrated.
   • Refill time of the capillaries. This is a simple test often used by pediatricians to test for dehydration. Press on the child's fingernail until the nail bed turns white. Have your child hold his or her hand above the heart. Watch how quickly the nail bed turns pink again. If this takes longer than two seconds, your child may be dehydrated.
   • Rapid, shallow, and interrupted breathing. If your child is not breathing normally, it could be a sign of dehydration.
5. Recognize severe dehydration in infants and children. Severe dehydration in children should be treated immediately by a medical professional. Call your pediatrician or emergency medical care if your child has any of the following symptoms:
   • Sunken eyes or fontanelle. The fontanelle is the "soft" part of very young infants. If it appears sunken, the baby is probably dehydrated.
   • Skin resilience. Skin bounce is essentially how your skin "bounces back" after impressions. Children who are dehydrated have less resilient skin. If you lift a small fold of skin on the back of your child's hand or on his or her stomach and it does not return to its original state, the child is dehydrated.
   • No urine output in eight hours or more
   • Extreme lethargy or loss of consciousness
6. Check your urine. When you have taken in enough fluids, your urine should be a pale, transparent yellow color. Too much or too little water in your system changes the color of your urine.
   • If your urine is very clear or has almost no color, you may be too hydrated. Overhydration can lead to dangerously low levels of sodium, a natural electrolyte your body needs to function.
   • If your urine is dark yellow or amber, you are probably a little dehydrated and you should just drink water.
   • If your urine is orange or brown, you are severely dehydrated and need immediate medical attention.

Part 2 of 5: Treating infants and children

1. Give an oral rehydration solution. This is the treatment of choice recommended by the American Academy of Pediatrics for mild to moderate dehydration. This allows you to restore your child's moisture balance in three to four hours.
   • Provide a commercial electrolyte solution such as Pedialyte. These solutions contain sugar and salt electrolytes to prevent low blood sugar. It is possible to make your own rehydration solutions, but due to the potential for errors, it is generally safer to use commercial solutions.
   • Give your child 1-2 teaspoons (5-10 ml) of the solution every few minutes. You can use a spoon or a mouth syringe (so without needle). Start slow; too much fluid at one time can cause nausea or vomiting. If your child is vomiting, wait 30 minutes before continuing.
2. Avoid other liquids. If your child is dehydrated, it will likely be necessary to restore the electrolyte balance in the circulation. Soft drinks and juices can cause hyponatremia (low blood sodium) in children. Plain water does not contain enough electrolytes for your child's body to recover because children convert electrolytes much faster than adults.
   • Soda can also contain caffeine, which is a diuretic and can further dehydrate the child.
   • Juices often contain too much sugar and can make dehydration more serious in young children. This also applies to sports drinks such as Gatorade. Sports drinks can be diluted with water. To do this, mix one part water with one part Gatorade.
   • Other drinks to avoid include milk, clear broth, tea, ginger ale, and Jell-O.
3. Breast-feed an infant. If your baby is still breastfed, try to move the child to accept breastfeeding. This will help restore the baby's electrolyte levels and water levels, and prevent water loss from diarrhea.
   • You can administer an oral rehydration solution in addition to breastfeeding if your baby is very dehydrated; however, if your child is severely dehydrated, it is necessary to take your child to the emergency room.
   • Do not use baby milk powder during the rehydration period.
4. Ensure good moisture balance. Once your child's moisture levels have recovered sufficiently, you must ensure that the child continues to get enough fluids for the next 24 hours. The American Association of Family Physicians recommends the following:
   • Infants require 30 ml of oral rehydration solution per hour.
   • Toddlers (ages 1-3) require 60 ml of oral rehydration solution per hour.
   • Older children (over 3) need 90 ml of oral rehydration solution per hour.
5. Check the child's urine. To make sure the rehydration is working, check the color of your child's urine. As with adult urine, healthy children's urine should be pale and pale yellow.
   • Very clear or colorless urine can be a sign of excessive hydration. Slow down for a while with the amount of fluids you give the child to make sure your child's sodium levels don't get out of balance.
   • If the urine is amber or dark, continue with the rehydration treatment.

Part 3 of 5: Treating adults

1. Drink water and other clear liquids in small amounts. Water is usually enough to restore moisture levels in adults. Other options include drinking clear broths, popsicles, Jell-O, and sports drinks with electrolytes. Take it easy; Drinking too much and too quickly can cause vomiting.
   • Try ice chunks. These dissolve slowly and the cooling effect can provide relief to people who suffer from overheating.
   • If dehydration is the result of prolonged physical activity, drink a sports drink with electrolytes.
2. Avoid particular drinking. When you are dehydrated, you should avoid caffeine and alcohol. These have a drying effect on the body. You should not take fluids such as soda, coffee and caffeinated tea when you are dehydrated. Also avoid fruit juices, as the sugar can have a dehydrating effect due to the diuretic effect.
3. Eat foods with a high water content. If you are not nauseous, eat certain fruits and vegetables that are high in moisture.
   • Watermelon, cantaloupe, grapefruit, oranges and strawberries have a very high moisture content.
   • Broccoli, cauliflower, cabbage, celery, cucumbers, aubergines, lettuce, peppers, radishes, spinach, zucchini and tomatoes have a very high water content.
   • Avoid dairy if the dehydration is accompanied by diarrhea or nausea. It can make these symptoms worse.
4. Continue to replenish the moisture. Continue to replenish the fluids and rest for 24 hours. Get plenty of fluids. Don't stop drinking just because you are no longer thirsty. It may take several days to completely replenish the lack of moisture.
5. Get medical attention if your condition does not improve. If you do not feel better after adjusting your water level, or if you have a fever above 40 ° C, seek immediate medical attention.

Part 4 of 5: Treating heat dehydration

1. Stop your activities. If you are dehydrated, further exercise will only make your body weaker. Stop your activities.
2. Move to a cooler place. This helps to cool down through your sweat and prevents overheating or heat stroke.
3. Lay down. This prevents further exhaustion and fainting.
   • If you can, raise your feet. This can help you avoid passing out.
4. Cool your body. If dehydration is a side effect of heat exposure, remove excess clothing to cool. You can also use damp cloths and nebulizers to cool your body.
   • Do not use ice water or ice packs. These can cause the blood vessels to contract and thus retain heat.
   • Spray lukewarm water on the skin with a spray bottle. The water vapor helps cool your body.
   • Place moist cloths on areas of your body where the skin is thinner, such as your neck and inside of your wrists, the collarbone, upper arm and armpits, and the inner thighs.
5. Encourage your child to lie down. If your child is mildly dehydrated due to overexertion, such as from strenuous games or sports, encourage the child to rest in a cool place out of the sun until the weather has replenished enough moisture.
   • Have the child drink as much water as they want during this time.
   • For older children, a sports drink with sugar and salt (electrolytes) can be a good solution to solve a lack of fluid.
6. Make sure you get enough fluids. Use the steps in Method 3 to re-hydrate your body. Drink at least two liters of liquid, spread over two to four hours.
   • Drink a sports drink with electrolytes or a rehydration solution to help restore your electrolyte balance. Mix 1 liter of water with ½ teaspoon of salt and six teaspoons of sugar for an inexpensive, homemade rehydration solution.
   • Avoid salt tablets. These can lead to excess salt in the body, which can cause serious complications.

Part 5 of 5: Preventing dehydration

1. Avoid dehydration by drinking a lot. Drink enough, even if you are not really thirsty. You may experience a lack of moisture before you are actually thirsty.
   • The amount of water adults need varies, but in general men should get at least three liters of fluid per day. Women should at least get three liters of fluid per day.
   • A good rule of thumb is to drink 30ml to 60ml of water per kilo of body weight. Thus, an 80-pound person should consume about 2.4–4.8 liters of fluid per day, depending on exercise and level of exertion.
   • If you exercise, drink an extra 1.5–2.5 cups of water with moderate exercise. If you are going to exercise for more than an hour, supplement your moisture content with a sports drink that contains electrolytes. During exercise, expect 0.5–1 cup of drink every 15–20 minutes.
   • Do not drink too much fruit juice with added sugars. The sugar can cause problems with your blood sugar and have a diuretic effect, which can contribute to dehydration.
2. Take your salt content into account. Heavy training, as elite athletes do, can contribute to salt loss. The average person can sweat out 500 mg of sodium during a one-hour workout; in athletes this can go up to 3000 mg.
   • Weigh yourself before and after a workout. Take into account the amount of water you drank during the training. For example, if the scale indicates that you are a pound lighter, but you have also drunk half a liter of water, then you are actually a kilo lighter than before the workout. If you've lost more than a kilo, eat a handful of salty snacks, such as pretzels or salted nuts, to make up for the sodium loss.
3. Bring water. If you go outside, for example for sports or another activity, take extra water with you. If you are going to do heavier work, take a sports drink with electrolytes and a refillable water bottle with you.
4. Wear breathable clothing. If you are often outside in the heat or you train heavily, wear breathable clothing. This can help your body dissipate the heat. Bring a nebulizer or fan to keep yourself cool. This helps your body not to sweat excessively and lose moisture that way.
   • Don't exercise during the hottest part of the day, if possible. Especially a high air temperature in combination with a high degree of humidity can be particularly bad for your body.
5. Eat foods that contain a lot of moisture. Fresh fruits and vegetables are often good sources of moisture. The average person obtains about 19% of their daily water intake from their diet.
   • Do not forget to drink extra water if you eat dry or salty, otherwise this can contribute to moisture loss.

Tips

• Bring a refillable water bottle with you when you go to a sporting event, zoo, or any other place that is outdoors. Always have a drink.
• If you are prone to dehydration, avoid alcohol and always drink it in moderation. It has a drying effect.
• Soda, coffee, or other drinks with sugar, sweeteners, or artificial flavors often don't help much, or make dehydration worse.
• If there are no water sources nearby, stay in the shade as much as possible and use the fastest way to get water.
• If you are really concerned about your health and nothing is helping, see your doctor as soon as possible.
• Never drink too much water. Drinking too much water can cause you to get too much fluid in your system. If your clothes seem tighter after drinking a lot of water, see a doctor.
• If you have pets, don't forget that they can also dry out. Make sure they always have clean water. If your pet is often outside, make sure that a bowl of water is available both outside and inside. Bring water for yourself and your pet when you go out for sports or travel.

Warnings

• Know that babies and small children are more prone to dehydration than adults. You should never withhold water from a child as a punitive measure. This can make the child sick or even become fatal.
• If you don't feel better after drinking enough water, or if you have symptoms of severe dehydration, go to the emergency room immediately.
• Do not drink unfiltered / untreated water from a river, lake, ditch, pond, stream, stream, mountain water or sea water. Such water can give you infections or parasites.
• Very young children should never drink demineralized water because their kidneys are not yet fully grown and cannot fully concentrate their urine. Drinking demineralized water can greatly decrease the electrolyte concentration in the child's body, which can cause serious problems. The general recommendation is that no demineralized water is given to a child until the age of six months or older.