With each passing year, the summer heat is getting increasingly brutal. As temperatures rise, staying hydrated is necessary. If individuals do not stay hydrated during the hot and humid summer heat, they are at risk of dehydration, which can lead to serious health issues. According to the CDC, over 1,200 people in the US die of heat-related health problems each year. Fortunately, heat-related problems are easily preventable.
In this Fast CE For Less guide, we will discuss essential information about hydration during extreme heat, including the impact of climate change, the dangers of dehydration, and tips to stay hydrated during the summer heat.
The Impact of Climate Change on Global Temperatures
Climate changes have a significant impact on our weather patterns, leading to higher temperatures during the summer. As the summer heat intensifies, many regions experience hot and humid weather, which can be uncomfortable and dangerous. Additionally, climate change has increased the frequency and severity of hurricanes, posing further challenges. Extreme weather conditions contribute to a higher risk of dehydration, as our bodies lose more water through sweat.
Understanding the connection between climate change and dehydration helps us take proactive steps to stay hydrated and healthy during the summer.
Risks of Dehydration in the Summer
Dehydration occurs when a person’s body loses more fluids than it takes in. The human body is approximately 75% water, making it essential to have plenty of water to survive. Water is in the blood, outside cells (extracellular), within the cells (intracellular), and found in the spaces around cells (interstitial). The intracellular fluid accounts for 60-70% of the total volume of body fluids. The human body has an incredibly complex water management system that balances the water levels.
The body loses water throughout the day as we sweat, breathe, urinate, and defecate. To ensure that our bodily functions work properly, the feeling of being thirsty tells us when we need to drink more water.
Symptoms of Dehydration
Dehydration can cause several possible symptoms and health problems, including:
- Dry mouth and throat
- Dark yellow urine
- Feeling thirsty
- Fatigue and weakness
- Dizziness or lightheadedness
- Decreased urine output
Health Risks of Dehydration
Dehydration and its symptoms can lead to several health risks, including:
- Heat exhaustion
- Heat stroke
- Impaired kidney function
- Muscle cramps
- Rapid heartbeat
- Confusion or irritability
It is important to recognize the signs of dehydration early to prevent serious health risks. Drinking water or fluids containing electrolytes can restore the body’s fluid balance. As a nurse, it is important to educate your patients on the symptoms, risks, and health problems caused by dehydration. You should also be well-equipped to give them tips to stay hydrated, especially during the summer.
Hydration Needs for Different Age Groups
Different groups have specific hydration needs, especially during the hot summer months. Children, the elderly, athletes, and pets are particularly vulnerable to dehydration. Understanding their unique requirements can help prevent dehydration and maintain overall health.
Children
Due to their smaller body size and higher activity levels, children are at a higher risk of dehydration. They often do not recognize when they are thirsty, making it essential for caregivers to encourage regular drinking. Signs of dehydration in children include dry lips, fewer wet diapers, and irritability. Parents and caregivers should offer water frequently, especially during playtime and outdoor activities. Including water-rich snacks like fruits can also help keep children hydrated.
Elderly
The elderly are also more prone to dehydration because their sense of thirst diminishes with age. Additionally, some medications can increase fluid loss. To ensure proper hydration, the elderly should drink water regularly, even if they do not feel thirsty. Monitoring urine color can be a simple way to check hydration levels; pale yellow urine usually indicates good hydration. Nurses and caregivers should encourage the elderly to drink fluids daily and offer them water-rich foods like soups and fruits.
Athletes
Athletes lose a significant amount of fluids through sweat during physical activities, increasing their risk of dehydration. They must stay hydrated before, during, and after exercise. Drinking water and electrolyte-rich sports drinks can help replace lost fluids and maintain electrolyte balance. Athletes should also be mindful of their hydration needs in different weather conditions and adjust their fluid intake accordingly.
Pets
Like humans, pets need adequate hydration, especially during the summer. Signs of dehydration in pets include dry gums, lethargy, and sunken eyes. Pet owners should ensure that pets have access to fresh water at all times. They should bring water for pets during outdoor activities, encourage them to drink frequently, and give them water-rich foods like wet dog or cat food to keep them hydrated.
Tips to Stay Hydrated During the Summer
Staying hydrated during the summer is essential for maintaining good health and preventing dehydration. The following are some practical tips to stay hydrated in the hot weather.
Drink Water Regularly
Tell patients to make it a habit to drink water throughout the day, even if they don’t feel thirsty. Keeping a water bottle at all times and taking sips frequently is a great way to stay hydrated. Tell patients to aim for at least 8 cups of water a day, but increase their intake if they are active or spending time outdoors.
Eat Water-Rich Foods
Food that has higher water content can be a great addition to the diet to prevent dehydration. Fruits like watermelon, strawberries, oranges, and vegetables like cucumber and lettuce are excellent choices. You can recommend patients add these foods to help with hydration and provide essential nutrients.
Avoid Excessive Caffeine and Alcohol
Caffeine and alcohol can increase fluid loss, leading to dehydration. Advise your patients to limit the intake of these beverages, especially in hot weather. Tell them that if they do consume caffeine or alcohol, make sure to drink extra water to compensate for the fluid loss.
Use Apps and Reminders
Technology can help people stay on track with their hydration goals. You can recommend hydration apps or inform your patients to set reminders on their phones to prompt them to drink water at regular intervals. This can be a particularly useful tip for those who often forget to hydrate.
Make Hydration Appealing
Children, and sometimes the elderly, are not too keen on drinking water. You can advise their caregivers on tips to make hydration more appealing for them. For kids and the elderly alike, adding fruit to water can give it a refreshing flavor and encourage them to drink more. They can also try incorporating water-rich foods as part of daily routines to keep them hydrated.
If you have not completed your nursing continuing education requirements to renew your license, online nursing CEUs offered by Fast CE For Less can help.
To access flexible and affordable nursing continuing education courses and state bundles, visit www.fastceforless.com.
