Feeling very tired these days with the heat, right? Even if you go out for a little bit of sun or exercise, you still sweat profusely and lose your body. This condition occurs when we lose more water from our body than we drink , either through sweat, urine , or vomiting or diarrhea . This may seem like a small thing, but if not taken care of properly, it can be very dangerous, especially for young children and the elderly. So, let's talk about this today.
Why is dehydration so dangerous?
Simply put, water is essential for all processes in our bodies to function properly. When the body lacks water, that is, when we become dehydrated, the body's normal functioning is completely impaired.
Think about it, it's not just water that's being lost from our bodies. Along with water, essential minerals called electrolytes are also being lost. These are what help our nerves and muscles function properly and control our heart rate . When these are not enough, it can lead to serious conditions like body aches , fainting, and even heart rate changes.
During times like fever, excessive vomiting, or diarrhea, fluids and electrolytes are lost from the body very quickly. Therefore, we need to be very careful during such times.
How to prevent dehydration in everyday life?
The best and simplest way to avoid dehydration is to drink plenty of water and fluids . This is especially important if you live in a hot climate, work in the sun, or play outdoors. Be aware of how much fluid you are losing through sweat. You should drink fluids to compensate for that loss.
It is also very important to replenish lost electrolytes. A balanced diet that we eat daily may be sufficient for this.
| Ways to get electrolytes | Examples |
|---|---|
| Balanced diet | We get these naturally from things like meat, fish, vegetables, and fruits (especially bananas, oranges, and watermelon). |
| Specialty drinks | Sports drinks, coconut water, and soups suitable for those who exercise. |
| Doctor-recommended solutions | Oral Rehydration Solution (ORS) such as Jeevani, which is recommended by the doctor in cases of vomiting or diarrhea. |
Additionally, if you are working outdoors, choose cooler times of day (early morning, late afternoon). Don't forget to wear lightweight, light-colored clothing on hot days.
Let's save babies and young children from dehydration.
As parents, we need to be very careful about this. Young children can lose fluids and electrolytes from their bodies just as quickly as adults, sometimes even more quickly.
- Make sure your child drinks enough water throughout the day. Keep a bottle of water nearby, especially when playing or running around.
- If they don't like drinking water, offer them things like fresh fruit juice (with less sugar) or coconut water.
- Eat fruits and vegetables that contain a lot of water, such as watermelon, oranges, and cucumbers.
What to do if a child shows signs of dehydration?
If your child is vomiting or has diarrhea, see your family doctor immediately . He or she will often recommend an oral rehydration solution (ORS) like Jeevani. Products like Pedialyte work in a similar way. These contain the right amount of salts and sugar that your child needs.
Very important: Never try to make a solution for your child by mixing ingredients (salt, sugar) at home. Doing so without knowing the correct mixture can harm your child. If your child's condition does not improve or if your child is excessively drowsy or lifeless, immediately take him to the Emergency Department (ETU) of the nearest hospital .
Why should older adults be especially careful?
We should also think a lot about the grandparents in our homes. As we age, the body's ability to store water decreases. Also, the sensation of thirst may decrease. Therefore, they are at a higher risk of becoming dehydrated.
- Don't wait until you feel thirsty: Remind yourself to drink water little by little throughout the day.
- Keep water nearby: Keep a bottle of water nearby both during the day and at night.
- 6-8 glasses of fluids a day: In general, you should drink at least 6-8 glasses of fluids a day. If you have a fever or are very hot, you should drink even more.
- Don't skip meals: The food we eat also provides the body with a significant amount of fluid.
- Suitable beverages: In addition to water, milk, soups, and fresh fruit juices are good.
- Unsuitable drinks: Avoid high-protein drinks, alcohol, coffee, and teas with high caffeine content. These are actually diuretics , meaning they cause the body to excrete more water.
Special advice for those who exercise
If you're an exerciser of any age or level, you definitely need to be concerned about dehydration.
- About 4 hours before exercising: Drink about a glass of water.
- While exercising: Drink a little water (about half a glass) every 10-15 minutes.
- After exercising: Drink plenty of water again.
If your urine is light yellow and clear, that's a good sign. It means you're hydrated. Following these habits will help keep your heart rate and body temperature from rising unnecessarily, and will also improve your performance.
Take-Home Message
- Drink plenty of water throughout the day, especially on hot days and when exercising.
- Young children and older adults are at higher risk of dehydration. Pay special attention to them.
- In conditions such as fever, vomiting, or diarrhea, the body needs extra fluids and electrolytes.
- If a child has signs of dehydration, do not try to make solutions at home, but see a doctor immediately . Give things like ORS as prescribed by a doctor.
- If you have symptoms of severe dehydration (severe dizziness, loss of consciousness, no urination), consider it an emergency and seek medical attention immediately.
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