Dehydration: Why It Happens and How to Prevent It? 10 Essential Facts

1. A lack of fluids for any reason can lead to dehydration. The body constantly loses water through talking, breathing, sweating, and excretion.

2. Dehydration occurs when the body's delicate balance is disrupted, and fluid loss exceeds fluid intake. As the water deficit in the body increases, dehydration worsens.

3. Main causes of dehydration:

• Inadequate fluid intake.
• Prolonged exposure to the sun on hot days.
• Diarrhea and vomiting – cause fluid loss.
• Sweating – the body's cooling mechanism releases a significant amount of water. Hot and humid weather, along with vigorous physical activity, can significantly increase fluid loss through sweat.
• Diabetes – high blood sugar levels cause increased urination and fluid loss.
• Frequent urination.
• Burns – water seeps into damaged or burned skin, resulting in fluid loss.

4. Signs of dehydration: Headaches, decreased concentration, fatigue, reduced urine, dry mouth and tongue, flushed cheeks, rapid pulse. In such situations, drink water until urine appears, and maintain adequate hydration throughout the day. It is important to remember that mild dehydration over time can increase the risk of urinary tract infections. If dehydration continues and fluid deficiency worsens, symptoms will intensify – headaches will become significant, accompanied by dizziness, nausea will increase, dry mouth will worsen, dry eyes will appear, and the pulse will rise.

5. Pregnant women: For pregnant women, it is important to understand that metabolically, dehydration is related to disrupting the salt balance in the body, significantly affecting both the mother and her fetus. Hormonal changes can lead to labor contractions, increasing the risk of premature birth. A pregnant woman should avoid fluid loss by drinking enough water to aid in normal blood circulation. If contractions appear prematurely, seek medical diagnosis and treatment.

6. In a state of dehydration, blood volume decreases and its supply to some organs almost ceases to ensure blood flows to more vital systems and organs (brain, heart, respiratory system, nervous system, etc.). Among other things, kidney blood flow decreases, causing the dehydrated person to vomit, leading to further fluid loss and worsening the body's fluid balance.

7. How can dehydration be prevented? The best way to prevent dehydration is simply to drink enough water. It is important not to rely solely on the feeling of thirst, but to drink throughout the day. Understand that thirst is not as strong as hunger, so it is often harder to identify. Furthermore, because the amount of water needed to quench thirst is much less than what the body lacks, do not use thirst as a cue to drink water. Increase fluid intake regardless of thirst.

8. Another tip to prevent dehydration: Bring a water bottle with you everywhere. Do not leave the house without a water bottle in your bag, even for short outings. Use waiting times for the bus, at traffic lights, or in line at the store to hydrate with this essential fluid.

9. Treatment for dehydration: When dehydration symptoms appear, stop all exertion, drink, and cool the body, which reduces evaporation from the skin. In mild dehydration, the affected person can drink themselves. Sweetened drinks in small continuous amounts will make drinking easier for a dehydrated person who feels nauseous. In severe dehydration, it is advisable to administer fluids intravenously and take the affected person to the hospital for further treatment.

10. It is important to remember that the elderly, young children, and infants are often at the highest risk of dehydration and should take extra care to consume enough fluids.