MONDAY MEMO

 Announcements
 Authorized
    Absences
 Calendar
 Classifieds
 Employment
 Meetings
 News
 Feedback

MORE INFORMATION
Publication Dates
Publication Deadlines
Monday Memo Policy

FORMS
Submit Absences
Submit Announcement
Submit Classified Ad

PREVENTING DEHYDRATION
adapted from Vegetarian Times: Preventing Dehydration and Heat Illness; American College of Emergency Physicians and Preventing Dehydration, January 1998, by L. Reilly.

Water is one of the most important nutrients in our body. It makes up about 70 percent of our muscles and about 75 percent of our brains. We use water as well as expend it. In fact, just in everyday breathing we lose about two cups of water. Another way we lose body water is through sweating. If we fail to replenish these losses, we are setting ourselves up to become dehydrated.

If our body senses low water stores, it will tell the kidneys to conserve the water instead of excreting it. Signs of dehydration can include dry mouth and tongue, apathy and a lack of energy, and muscle cramping. If left untreated, dehydration can lead to heat exhaustion or heat stroke. Symptoms of these heat disorders may include fatigue, dizziness, nausea or vomiting, headaches, rapid shallow breathing, high temperatures, rapid heartbeat, and decreased alertness or complete loss of consciousness.

Although dehydration can cause health-related problems, it is 100 percent preventable. Here are some practical tips to prevent you from becoming dehydrated.

• Drink plenty of water! On average it is recommended to consume at least eight glasses of water each day.
• Sports drinks can encourage active people to drink more fluids because they are flavored and are higher in sodium.
  
• Avoid caffeinated beverages and alcohol. Both contain substances that may cause dehydration.
  
• Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of water.
  
• In warm-weather seasons, wear light colored, absorbable, loose fitting clothes, and stay in cool, shaded areas, and protect your skin with sunblock whenever possible.
  
  For most of us, being aware and prepared is the easiest way to prevent dehydration from occurring. On hot, humid days, an active person can become dehydrated in just 15 minutes. If you experience any of the symptoms above, stop the activity and rest in a cool area. Then drink fluids to replenish the water lost.