Are you dehydrated? Let's talk about dehydration!

You too sometimes feel thirsty when you're sweating a lot and working hard, right? Why does that happen? Thirst can be the first sign that your body is losing water, which means you're starting to become dehydrated . Simply put, dehydration is when our bodies don't have enough water to function properly and stay healthy. This can affect both children and adults.

Why do we get dehydrated? How is water important for our bodies?

Our bodies get water from the things we drink and the foods we eat. Fruits and vegetables in particular are rich in water. Also, when we sweat, urinate , have a bowel movement, and sometimes vomit, this water leaves our bodies. Did you know that even when we breathe, a small amount of water evaporates from our bodies without us realizing it?

Think of our body as a small tank. When we drink water and eat food that contains water, this tank fills up. When we sweat, urinate, or vomit, this tank loses water. So it is very important to keep the water level in this tank at the right level.

So, water is essential for our bodies. Every cell and organ in the body needs water to do its job properly. Usually, when we go out and play, we can drink a glass or two of water to replenish the water that has been lost from our bodies. However, if we do not quickly replenish the water that has been lost from our bodies, we will start to feel worse. Sometimes, if we go without water for a long time, we may become very sick and have to go to the hospital. Therefore, it is very important to take care of this.

What are the causes of dehydration in young children?

When it comes to young children, they are more likely to become dehydrated. There are several reasons for this.

Most of the time, young children become dehydrated when they are playing hard, running around and having fun. Have you ever seen little ones sweating profusely and having red faces when they are running around on the playground or playing at home? This usually happens when they are playing outside in the sun. However, it can also happen indoors, such as when they are practicing basketball at the gym or in a dance class. The problem here is that they forget to drink water in the excitement of playing.

Similarly, young children can easily become dehydrated when they are sick. Imagine your baby has a stomach ache, a viral infection, and keeps vomiting and passing stools (we call this " Diarrhea ").)` is also called) That's it. Then you don't even feel like eating or drinking. A large amount of water is lost from the body, and the amount of new water entering the body also decreases.

Sometimes, if your throat hurts, it can be difficult to swallow food and drink. If you have a fever, your body temperature is high. Then, as water evaporates from your skin to lower your body temperature, your body's water content can also decrease. That's why parents always tell you to "drink plenty of water, kids" when you're sick.

What are the symptoms of dehydration? How do we recognize it?

There are several signs that you may be dehydrated. It is important to be aware of these so that you can take action quickly.

• Thirst: This is the main and first sign. Many people think that thirst is a small thing. But it is the first warning that your body is telling you, 'I'm not getting enough water, give me some water now!'
• Dry mouth and lips: The inside of the mouth becomes very dry, and the lips feel like they are cracking.
• Less urination : Usually, the number of times a day a baby urinates decreases. In the case of a small baby, the amount of time the diaper is dry increases.
• Change in urine color: Urine may become dark yellow, sometimes brown. Urine may also have a strong odor. Normally, a healthy person's urine is light yellow and clear like water.
• Feeling lethargic and tired: You just feel tired, not wanting to do anything.
• Lightheadedness or dizziness : You may feel dizzy even when standing.
• Rapid heartbeat: Your heart may feel like it's beating fast even when you're just standing still.
• Headache: Some people may experience headaches due to dehydration.
• Fewer tears when crying: If a small baby does not produce tears when crying, it can also be a sign of dehydration.
• Dry skin and loss of elasticity: Skin feels dry to the touch. If the skin does not return to its original shape quickly when you pull it up and let it go, that is also a sign of dehydration.

If you or your child has one or more of these symptoms, you should be concerned.

Prevent dehydration, what to do if it happens?

The best thing to do is to try not to get dehydrated. That means prevention is the best thing.

`When playing, when exercising`

If you are going to play outside or exercise, drink plenty of water, especially during the day, when the sun is hot, before, during, and after playing.Keeping a bottle of water nearby is a good habit. Dehydration can sometimes accompany heat-related illnesses, such as heat exhaustion or heat stroke.

"Do you need to drink eight glasses of water a day?" some people ask. There is no such rule. But you should drink enough water to satisfy your thirst. If you are exercising or sweating, it is okay to drink a little more. Also, wearing loose, light-colored, lightweight clothing, staying indoors for a while, or at least resting in the shade, is very important on hot days.

`What do you do when you get sick?`

If you are sick, have a fever, are vomiting, or have diarrhea, you are more likely to become dehydrated. It is important to drink fluids, even if you are not thirsty or feel like eating.

• Water: Clean water is best.
• Jeevani: It is very good to dissolve a Jeevani packet in water as instructed and drink it little by little, which you can buy from the pharmacy. This also provides the necessary salts for the body.
• Diluted fruit juice: You can drink homemade fruit juice that has been diluted with a little water, with less sugar added. However, store-bought sweetened drinks are not as good.
• Types of soups: Things like vegetable soup and chicken soup provide fluids and nutrition to the body.

Drinking a large amount of water at once when you are sick can make you vomit. That is why it is recommended to drink small amounts of water frequently. It is like watering a small plant, when you give it to your body it is easier for it to be absorbed. Sucking on an ice pack is also a good way to add water to the body and also bring relief to a sore throat. Foods like fruits and vegetables also contain water, but you may not be able to eat them when you have an upset stomach.

``These drinks aren't that good!``

There are some drinks that, when consumed while dehydrated, can make the condition worse.

• Soda and other sugary drinks: Limit sodas like cola, orange juice, fruit punches, lemonade, and iced tea. These drinks contain a lot of sugar that your body doesn't need. This sugar can sometimes cause you to have more diarrhea.
• Drinks containing `Caffeine`: Some teas, coffees, chocolates and some soft drinks contain `Caffeine`. This `Caffeine` can make you urinate more often (diuretic effect). This means that it makes you excrete more fluids from your body. Now you know, it does the exact opposite of what you want to do when you are dehydrated!

Therefore, it is wise to prioritize things like clean water, Jeevani, and homemade soup instead of these types of drinks.

When should you seek medical advice?

Some mild cases of dehydration can be managed at home with plenty of fluids. However, this alone will not always cure a child or adult. It is essential to seek medical advice in these cases:

• Symptoms of severe dehydration: excessive sleepiness, confusion, sunken eyes, no tears when crying, very dry skin, and loss of elasticity.
• Frequent vomiting: If you vomit even after drinking a little fluid, it means that your body is unable to absorb fluids.
• Diarrhea: If you have frequent loose stools, especially if they last for more than two days.
• Incontinence: If a young child has not urinated for 6-8 hours, or an adult has not urinated for about 12 hours.
• High fever: If there are signs of dehydration along with the fever.
• Heat-related illness: If you are showing signs of a condition like heat exhaustion or heat stroke (e.g., excessive sweating or lack of sweating, flushing, rapid heartbeat, confusion).
• If the child is not playing, is unusually sleepy, or is irritable .

In such a situation, don't delay in seeing a doctor or going to the emergency room of the nearest hospital.

In the hospital, doctors will decide what treatment you need. Sometimes fluids (saline) can be put into your body quickly through an ``intravenous`` or ``IV`` line. An ``IV`` line is a special tube that is very thin and looks like a tube. It is connected directly to one of your veins, so the fluids and salts go directly to where they are needed in your body. You may feel a little prick when the nurse puts it in, but it will help you feel better and more refreshed very quickly.

Finally, some important things to remember

Okay, so let's recap a few things that are important to you and your family from what we've talked about:

• Dehydration is not something to be taken lightly. It can cause everything from minor symptoms like fatigue and dizziness to serious, sometimes life-threatening conditions.
• Don't wait until you're thirsty to drink water. Drink water frequently, especially when playing, exercising, and on hot days. Instill the same habit in your child.
• Pay attention to the color of your urine. If it's light yellow and clear, it's good. If it's dark, it could mean your body needs more water.
• When you are sick, even if you are unable to eat or drink, try to drink fluids such as water, broth, diluted fruit juice, and porridge. Sucking on ice packs is also good.
• Stay away from sugary drinks (soda, soft drinks) and drinks containing caffeine as much as possible. They can further increase dehydration.
• If you feel too dehydrated to manage at home, if you are vomiting, have persistent diarrhea, or if you are experiencing serious symptoms, seek medical advice immediately.

Remember, our body is like a car that needs to be well maintained. Just as a car needs fuel and oil, water is an essential and life-sustaining substance for our body. So always give your body enough water and don't forget to stay healthy! You and your family need to stay healthy!

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