In the heat season, the body tends to lose fluids through sweating, which generates decompensation due to lack of hydration, a situation that could cause A heat stroke, fainting and even failures in vital organs such as heart or kidneys.
Drinking water is sometimes not enough to maintain, in this season, the recommended hydration levels, and excessive consumption of water or electrolytes is not advisable either, since it could have opposite effects. Good nutrition, following brain alerts and consuming electrolytes is essential to face this heat season.
Symptoms like headachedifficulty breathing, muscle discomfort and increased body temperature could be alert indicators that indicate that the person is suffering a heat stroke due to water decompensation in the body.
The importance of hydration is that between 60% and 70% of the human body is made up of water, and most internal vital organs, such as kidneys and muscles, depend on it for proper functioning. This guide can help you in this process.
Keys for adequate and safe hydration
Hydration not only depends on water consumption, but also on a balanced diet that provides the necessary nutrients to maintain hydroelectrolytic balance, Red details.
Maintaining a balance between the consumption of electrolytes, physical activity and sun exposure is essential in this period to preserve a good level of water in the body, avoiding sugary drinks, alcohol or caffeine during the heat time.
To avoid dehydration from extreme heat, Rojas recommends drinking water for time cycles and consuming refreshing fruits, but mainly suggests paying attention to the signs that the brain emits to the body to receive liquids.
“The feeling of thirst indicates that the body is lowering the necessary hydration levels,” says the doctor.
Rojas emphasizes that there is no exact amount of water that must be consumed daily, as part of the liquid also comes from food, such as proteins, carbohydrates, vegetables and fruits, which provide essential electrolytes.
Its consumption, according to the expert, must adjust to factors such as physical activity, height, weight and heat exposure.
As an alternative of hydration, natural soft drinks based on fruits and pure water are recommended, as they are excellent options to keep the body hydrated. Fruits and vegetables also provide important electrolytes that help replenish lost liquids.
Use of sera only in special cases
Rojas mentions that oral hydration by sera is recommended only when a person presents signs of dehydration or when he has performed excessive physical activity and needs to recover electrolytes.
Intravenous sera, on the other hand, should be used only in specific cases, as in people with nausea or vomiting that cannot erase oral liquids, or in decompensated diabetic patients.
Garments and accessories could help
To stay stable to heat, doctors recommend wearing light clothes and light colors to avoid heat accumulation.
“Dark colors retain more heat and increase body temperature, which increases the risk of heat blows,” says Rojas.
Another recommendations is to use caps, hats and glasses with UV protection to protect from the sun and avoid eye damage caused by solar radiation.
Do not hyperhydrate
On the contrary, excessive water consumption can be counterproductive to health, according to experts, since this can cause hyponatremia, a condition in which blood sodium decreases dangerously, which can lead to serious health consequences.
Hydration of children in the heat time
Edgar Belfetón, a pediatrician specialized in intensive care and respiratory diseases, warns that children are more vulnerable to dehydration due to significant physiological differences with respect to adults.
“Children produce more metabolic heat, have a higher metabolic rate and retain more heat, which makes them less efficient to dissipate body heat,” he adds.
The pediatrician also explains that its body surface is proportionally greater, which increases the accumulation of heat, and that its loss of electrolytes occurs faster, which can lead to a hydroelectrolytic imbalance.
That is why adequate hydration is essential to avoid complications associated with heat. BELTETON recommends isoosmotic sera as an alternative to replenish lost liquids and electrolytes, since they contain sodium concentrations similar to blood.
Recommendations:
- Avoid prolonged heat exposure.
- Wear light, breathable and light colored clothes.
- Use sun protection.
- Consume foods rich in water and electrolytes.
Alert symptoms against dehydration
Recognizing the early signs of dehydration in children is crucial, Beltetón details, to act properly. Among the most common symptoms are:
- Mouth and dry lips.
- Hot or reddish skin.
- Crying without tears.
- Low or concentrated urine.
- Lethargy, irritability or drowsiness.
If a child has vomiting or does not tolerate oral hydration, it is necessary to go immediately to the doctor to start intravenous rehydration and avoid serious complications.
Adequate hydration for the elderly
Dr. Raúl Pineda, a geriatrics specialist at the Center for Geriatrics in Guatemala, recommends adequate hydration for older adults, especially during hot times. To do this, it suggests preparing a natural serum dissolving a tablespoon of bicarbonate and half a tablespoon of salt in a glass of water, complemented with a third of orange or lemonade juice. This drink can be consumed every 12 hours to maintain optimal hydration.
The specialist recommends that older adults consume between 8 and 10 glasses of water in a period of 8 to 14 hours, avoiding excessive fluid intake during the night to prevent sleep interruptions. This balance is key to maintaining proper hydration and avoiding complications.
Dehydration symptoms
It is essential to recognize the signs of dehydration in this vulnerable population. The most common symptoms include:
- Fatigue or weakness.
- Mouth and dry lips.
- Reduction in the frequency of urination.
To identify if the elderly is dehydrated, Pineda suggests taking blood pressure. A reading of less than 120/60 mmhg is an alert signal that indicates the need for immediate rehydration to avoid serious complications.
Dehydration risks in the elderly
Lack of hydration can cause low blood pressure, which increases the risk of falls and injuries. In addition, Pineda points out that over -the -age of older adults during heat can reduce sodium levels, generating a dehydration effect. Therefore, it is important to avoid the excessive use of clothing that retains heat, especially in warm climates.
The specialist warns that excessive use of commercial sera can cause fluid and swelling retention in the elderly. Therefore, it recommends prioritizing the consumption of pure water and natural sera prepared at home, following the suggested recipe, to guarantee adequate and safe hydration.