Children’s bodies are made up of more water than adults, and children’s metabolisms are higher than adults’ metabolisms. Children often experience vomiting and diarrhea as part of childhood illnesses. They may also not be able to understand or communicate when they need fluids. Older people may not experience thirst sensations as regularly, and their bodies do not conserve water as well. Some older people may also have conditions, such as Alzheimer’s disease, that make it difficult to communicate their needs to caregivers. People with chronic illnesses, such as diabetes, heart failure, or kidney disease, are more likely to become dehydrated. People may also take medications that contribute to dehydration (diuretic drugs). Acute illnesses such as influenza can also increase your risk of dehydration. Fever and sore throat make you less likely to want to drink. Heavy exercisers, especially endurance athletes, are at a higher risk of dehydration because their bodies may lose more water than they are able to consume; however, dehydration is also cumulative, so you can become dehydrated over the course of a few days even with light exercise if you don’t consume enough water. People in very hot climates or who are frequently exposed to prolonged heat are at higher risk. For example, construction workers and other people who work outside all day are at an elevated risk for dehydration. This is especially true if it is also humid in that climate. Sweat does not evaporate well in humid, hot environments, so your body has more trouble cooling itself. People who live at high altitudes (above 8,200 ft/2,500 m) are at an increased risk for dehydration. Your body may resort to increased urination and rapid breathing to keep your body oxygenated, both of which contribute to dehydration. [3] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
Dark yellow or amber urine Infrequent urination Increased thirst Dry mouth, nose, and eyes Overheating Headache Fatigue
Little or no urination Reduced sweat Very dark urine Dizziness or light-headedness that significantly impairs your ability to stand or move Weakness or shakiness Low blood pressure Fast heart rate Fever Lethargy or confusion Seizure Shock (e. g. , pale/clammy skin, chest pain)
Reduced tears. If your child is crying but not producing tears (or not as many as usual), she is dehydrated. Capillary refill time. 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 her hand above the heart. Watch how quickly the nail bed turns pink. If takes more than two seconds, your child may be dehydrated. [7] X Research source Rapid, shallow, or disturbed breathing. If your child is not breathing normally, it could be a sign that she is dehydrated.
Sunken eyes or fontanelle. The fontanelle is the “soft spot” on very young infants’ heads. If it looks sunken, the baby is likely dehydrated. Skin turgor. Skin turgor is essentially how your skin “snaps back” after being moved. For example, children who are dehydrated will have reduced skin turgor. If you pull up a small fold of skin on the back of your child’s hand or on his stomach and it doesn’t return to its original state, the child is dehydrated. [9] X Research source No urine output in eight hours or more Extreme lethargy or loss of consciousness
If your urine is very clear or has almost no color, you may be over-hydrated. Overhydration can cause dangerously low levels of sodium, a natural electrolyte your body needs to function. [11] X Research source If your urine is dark yellow or amber, you are probably a little dehydrated and should drink water. If your urine is orange or brown, you are severely dehydrated and need medical attention immediately.
Use a commercial electrolyte solution such as Pedialyte. These solutions have sugar and salt electrolytes to help prevent low blood sugar. It is possible to make your own rehydration solutions, but due to the possibility of error, 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 an oral syringe (does not contain a needle). Start off slow; too much fluid at once can cause nausea or vomiting. If your child vomits, wait 30 minutes before starting again. [14] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source
Sodas may also contain caffeine, which is a diuretic and can further dehydrate the child. Juices may have too much sugar and can make dehydration worse in young children. This is also true for sports drinks such as Gatorade. Fruit juices can be diluted with water or flat soda. [16] X Research source Other fluids to avoid include milk, clear broths, tea, ginger ale, and Jell-O. [17] X Research source
You can use oral rehydration solution in between breast feeding if your infant is very dehydrated; however, you should be taking your infant to the emergency room if she’s severely dehydrated. Do not use formula during the rehydration period. [19] X Research source
Infants should receive 1 ounce of oral rehydration solution per hour. Toddlers (ages 1–3) should receive 2 ounces of oral rehydration solution per hour. Older children (over 3) should receive 3 ounces of oral rehydration solution per hour.
Very clear or colorless urine could be a sign of overhydration. Ease up on the fluids for a bit to make sure that you don’t throw off your child’s sodium balance. If the urine is amber or darker, continue with the rehydration treatment.
Try ice chips. They dissolve slowly and the cooling effect can be helpful for overheated people. [23] X Research source If the dehydration is the result of prolonged physical activity, consume a sports drink that contains electrolytes. [24] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Watermelon, cantaloupe, grapefruit, oranges, and strawberries are very high in water content. Broccoli, cauliflower, cabbage, celery, cucumbers, eggplant, lettuce, sweet peppers, radishes, spinach, zucchini, and tomatoes have very high water content. Avoid dairy if you have diarrhea or nausea along with dehydration. It can make these symptoms worse. [26] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you can, prop your feet up. This may help keep you from fainting.
Do not use ice water or ice packs. These can cause the blood vessels to constrict and can actually increase heat retention. Use a spray bottle to mist lukewarm water onto the skin. The evaporation will help cool your body. [33] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Place damp cloths on areas of your body with thinner skin, such as the neck and face wrists, collarbone, upper arms and armpits, and inner thighs. [34] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Allow your child to drink as much water as she wants to during this period. For older children, sports drinks containing sugar and salts (electrolytes) can be a good rehydration option.
You should try to consume sports drinks that contain electrolytes or rehydration solutions to help restore your electrolyte balance. Mix 1 quart water with ½ teaspoon table salt and 6 teaspoons sugar for an inexpensive at-home rehydration solution. Avoid salt tablets. They can cause excess salt in the body and can cause severe complications. [36] X Research source
The amount of water that adults need varies, but in general, men should drink at least 13 cups (3 liters) of fluids per day. Women should drink at least nine cups (2. 2 liters) of fluids per day. [37] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source A good rule of thumb is to drink between . 5–1 ounce of water for each pound you weigh. Thus, a 200-pound person should drink between 100–200 ounces of fluids per day, depending on exercise and activity level. [38] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you exercise, drink an extra 1. 5–2. 5 cups of water for moderate exercise. If you will be exercising more than an hour, get additional rehydration using a sports drink containing electrolytes. Aim for . 5–1 cup of fluid every 15–20 minutes during exercise. [39] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Avoid too much fruit juice. The sugar can cause trouble with your blood sugar levels and can increase urination, which can contribute to dehydration. [40] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Try weighing yourself before and after a workout. Include the amount of water you drank during your workout. For example, if the scale shows you as one pound lighter but you also drank 16 ounces of water, you’re actually down two pounds. If you have lost more than 2 pounds, eat a handful of salty snacks such as pretzels or salted nuts to replace the lost sodium.
Don’t exercise during the hottest part of the day, if you can avoid it. High heat index, where the air temperature is hot with high humidity, can be particularly bad for your body. [44] X Research source
Remember to drink extra water if you are eating dry or salty foods, as these can cause moisture loss.
