HEALTHY LIVING Fix Your. . . Dehydration
OVERVIEW: Dehydration occurs when your body uses or loses more fluids than you take in, and it can’t function normally. Symptoms include dry mouth, headache, fatigue, and dark urine. More severe dehydration causes low blood pressure, rapid heart rate, and shriveled skin.
WHY YOU ARE DEHYDRATED Age. Older people’s bodies hold
less fluid in reserve, and the sense of thirst diminishes with age, making it more likely seniors will drink less than their body needs to function normally. Weather. Hot weather causes the
body to lose water through sweating. Diarrhea and vomiting. These two
problems are common causes of dehydration, especially in children. Chronic illnesses. Some diseases,
such as diabetes and kidney disorders, can increase the risk of dehydration. Medications. Blood pressure drugs, including ACE inhibitors (lisinopril and ramipril) and ARBs (losartan, valsartan, and irbesartan), diuretics, and chemotherapy (cisplatin and doxorubicin) can cause dehydration, either because they change a patient’s perception of thirst, so they don’t drink enough, or the medication causes nausea and diarrhea. Alcohol. Alcohol acts as a diuretic,
increasing urination and the loss of fluids. It also interferes with the hormone vasopressin, which prompts the kidneys to retain water. In addition, alcohol may dampen the sensation of thirst, causing people to drink less water, increasing the risk of dehydration. Working or exercising outside.
When it is hot and humid outside, sweat can’t evaporate as effectively
as it should, which increases body temperature and your body’s need for more fluids.
WHAT TO DO Rehydrate.
Drinking plenty of liquids, including water and electrolyte drinks, will usually prevent dehydration and cure mild to moderate dehydration. Increase daily
Simple Home Test for Dehydration
A
intake of fluids. To prevent dehydration, drink two to four quarts (eight to 16 eight-ounce glasses) of water or other liquids every day. Try elderflower. The herb elderflower helps to reduce the body’s temperature by promoting sweating. Some experts recommend consuming elderflower as an herbal tea once a day. Eat asparagus. The fiber in
asparagus helps the body to absorb water and also helps cool the body
quick, simple way to assess hydration status at home is the skin turgor test. Simply gently pinch the skin on the back of your hand (for an adult) or abdomen (for a child) and lift to create a “tent.” Release after holding for a few seconds. If you are mildly dehydrated, the skin will be slower than usual to return to normal. Keep in mind, though, that older skin is less elastic and takes longer to return to its normal position.
when it’s hot. Drink coconut water. Coconut water is rich in electrolytes, such as potassium, sodium,
and magnesium, in levels similar to those found in the body, so it can help replace minerals and fluids lost through sweating. Make a
rehydration solution. You can make an effective rehydration drink by adding 6 teaspoons of sugar and half a teaspoon each of salt and sodium bicarbonate to a quart of water.
IF ALL ELSE FAILS Dehydration can occur quickly, especially if you are active and it is hot outside. Drinking water and other beverages or eating fruits rich in water
like watermelon should help you rehydrate quickly. However, call your family doctor if you have had diarrhea for more than 24 hours, are disoriented and confused, can’t keep down liquids, or have bloody or black stool. Call 911 or go to the emergency room if you or someone else has a fever of above 103 degrees Fahrenheit, seizures, rapid pulse, rapid breathing, fainting, hallucinations, or dizziness, which could signal heatstroke, a life- threatening illness.
SOURCES: Mayo Clinic; WebMD;
health.com;
MedlinePlus.gov; food.ndtv. com;
healthdirect.gov; and Cleveland Clinic
92 NEWSMAX MAXLIFE | OCTOBER 2025
S-S-S©ISTOCK
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