The document outlines the signs and symptoms of dehydration, highlighting mild and severe effects, and emphasizing the importance of prevention and treatment. It details causes of dehydration and the necessity of replenishing water and electrolytes, with prevention tips such as tracking daily water intake and adapting to individual needs. Additionally, it discusses how climate and activity level influence hydration requirements and offers strategies to make drinking water more appealing.

1. Signs & Symptoms
of
Dehydration
And
How to Drink more Water

2. Mild Dehydration Symptoms
• Thirst
• Loss of Appetite
• Dry Skin
• Skin Flushing
• Dark Colored Urine
• Dry Mouth
• Fatique or Weakness
• Chills
• Head Rushes

3. When Total Fluid Loss is 5%
• Increased heart rate
• Increased respiration
• Decreased sweating
• Decreased urination
• Increased body temperature
• Extreme fatigue
• Muscle cramps
• Headaches
• Nausea
• Tingling of the limbs

4. When Total Fluid Loss is 10%
• Muscle spasms
• Vomiting
• Racing pulse
• Shriveled skin
• Dim vision
• Painful urination
• Confusion
• Difficulty breathing
• Seizures
• Chest and Abdominal pain
• Unconciousness

5. • Be aware that these are not the only symptoms of severe
dehydration that may manifest in response to dehydration,
these are simply the most common.
• Symptoms of dehydration will differ from person to person
because the body is a complex network of systems and
everyone's body is different. When these systems are
disturbed due to loss of fluids there will be several common
symptoms shared by most bodies, but there may also be
unusual or unexpected responses depending on the
particular person in question. Age also plays a part in the
manifestation of symptoms. Signs of dehydration in a child
will not be the same as those experienced by a teenager,
adult or in the elderly.
• Dehydration prevention is the best treatment for every age
group. heatstroke is always around the corner.

6. Causes of Dehydration
• There are many things that can cause dehydration,
the most common are vomiting, diarrhea, blood loss,
malnutrition, and plain old failure to replenish liquids
lost from sweating and urination (Not drinking
enough water).
• Many illnesses and diseases can trigger acute
dehydration due to the increased body temperature
and sweating that usually occur. This is why a doctor
tells patients to drink plenty of fluids when ill. The
body uses fluids to expell toxins as well as to keep
your system flexible, lubricated and running
smoothly.

7. Electrolytes and Dehydration
• If dehydration is the removal of water from an object, then
the treatment of dehydration to reverse it's effects would
logically be rehydration.
• When someone becomes dehydrated they have also lost
electrolytes so it is very important to replenish them along
the water. The type of electrolytes needed for rehydration
are sodium and potassium salts usually found in sports drinks
and pediatric formulas.
• Electrolytes are needed for electro-chemical reactions within
cells. A lack of electrolytes in the body can interfere with the
chemical reactions needed for healthy cell operation and is
known as water intoxication=a serious condition and has lead
to death in extreme cases.

8. Treatment for Dehydration
• If a person is showing minor symptoms give them plenty of
water and let them drink it very slowly, in small sips.
Electrolytes are also important to replace. Electrolytes can be
readily had from sports drinks and pediatric formulas. They
are also found in salty foods but eating any food while
dehydrated will only dehydrate the body more since fluids are
required for digestion. Slowly replenish the bodie’s liquids
with water and follow that up after symptoms have subsided
with a small salty snack or a very light meal.
• If a person is showing some of the more severe symptoms of
dehydration as listed above, call an ambulance immediately.
He or she may be past the point where ingestion of the
proper fluids will help; get them medical attention
immediately.

9. Prevention of Dehydration
• The average person looses between two and three litres of water a day
through the breath, sweat, and urine. This number can increase or
decrease based on the types of activities that a person engages in. Heavy
exercise can cause a body to loose more than 2 litres an hour! To prevent
dehydration you simply need to replenish the liquids that are lost
throughout the day. Many resources recommend to drink 8 glases of
water a day, or give you a set number of litres to drink-yet, remember
that every BODY is different and each individual will know how much their
BODY needs.
• Only YOU can know how much water YOU need to be at your best. Thats
right, WATER. Not soda, not juice, not sugar-drinks. Pay attention to your
fluid loss and take special care to replenish it as it is being lost. By the time
you feel thirsty you are already dehydrated - you want to avoid becoming
thirsty in the first place. Pay attention to the color of your urine, dark
urine is usually an indicator that you are dehydrated. Drink more water,
especially infants, children and the elderly.

10. Drinking Water
• There are a variety of reasons to drink plenty
of water each day. Adequate water intake
prevents dehydration, cleans out the body,
and promotes healing processes. Substituting
water for beverages high in calories can also
help control weight. Here are some tips to
follow to make sure you're getting enough of
this most basic necessity-WATER.

11. Determine Your Water Need.
• The "8 by 8" rule - drink eight 8-ounce glasses of water per
day (2 quarts, 1.8 liters) - but the amount of water a person
needs varies depending on his or her weight, activity level and
climate.
• Determine your specific recommended water intake is to
divide your weight (in pounds) by two. The resulting number
is the number of ounces of water needed each day. For
example, if a person’s weigh is 150 lbs., strive to drink 75
ounces (2250m.l.)of water daily.
• Keep in mind that these recommended intake numbers may
yet be factored by individual needs, so determine “Optimal”
water needs then adjust for individuality.

12. Measure Water Intake
• Measure your daily intake of water.
• Do this for a few days.
• If you find that you're drinking less than the
recommended quantity, try some of the
following tips:

13. Re-educate the Tongue’s Taste
• Re-acquire a new taste for water,
• Find out what kind of water tastes best,
• “Love” only the very best water.

14. Carry Water Daily
• Carry water with you everywhere put it in a
bottle or other container.

15. Keep a Cup/Glass of Water…
• Keep a glass or cup of water next to you
whenever you'll be sitting down for a long
time, such as when you're at your desk at
work.
• Drink from it regularly as you're working.

16. Keep track of Time
• Try wearing a digital watch that beeps at the
beginning of each hour. Use that as a
reminder to pour yourself a glass of water.
• Vow to drink that water before the next beep.
If you drink only one small (6 ounce or 180 ml)
cup per hour, you'll have consumed 48 ounces
(1.4 liters) by the end of an 8-hour workday.

17. Purify Water
• Get a water purification system. Purified water tastes very
good and may help make drinking water more appealing to
you. Be aware, though, that as you grow accustomed to
purified water, you may find that tap water leaves a bad taste
in your mouth, even though it may be better for your teeth.
• Keep in mind that fluoride, found in small quantities in tap
water, is necessary for strong, healthy teeth. Fortunately, no
water filter removes the fluoride. You'd have to use reverse
osmosis, distillation, or an expensive filter specific to
removing fluoride. But don't do any of that. Fluoride in the
saliva bathes the teeth and prevents dental decay!

18. Add Flavor to Water
• Add lemons or limes to your water. This makes it
taste better and makes you want to drink more of it.
Be careful not to make it too sour; just a splash of
sourness should do the trick. Cucumber slices can
also be added to a glass of water. Some mint leaves
can be added to a pitcher of water which should be
allowed to sit overnight.
• These are cheap alternatives to the bottled flavored
water. If you do choose bottled flavored water,
check the ingredients, as these are likely closer in
form to lemon- or limeade than they are to water.

19. Eat Watery Fruits
• Eat water rich foods, such as fruits like
watermelon, which is 92% water by
weight. Blend up some seedless fresh
watermelon flesh with some ice and
place a few sprigs of mint (optional) -
one of the most refreshing drinks,
especially for the summertime. A tomato
is 95% water.

20. Keep Water Cold
• Keep water cold if it tastes better for you. Keep a
pitcher of water in the refrigerator at home. Add ice
or freeze water in a sports bottle before taking it
with you, it will eventually melt and stay cold. Bear in
mind that cold water takes energy for your body to
regulate the temperature, and does burn some
calories. Room temperature water is better if you're
dehydrated. Your body can absorb the room
temperature water immediately, instead of the body
having to raise the temperature of the water first in
order to process it.

21. Climate
• Climate can drastically change how much water is needed.
• On hot days that require folk to be outside, everyone should
drink more water to counteract the fluids lost when
sweating. This not only keeps the body hydrated, it can
prevent heat-related illness. Just as important (but often
overlooked) is consuming enough fluids in cold & wet
conditions.
• The human body works much more efficiently (including
heating and cooling) when properly hydrated. Inadequate
water intake affects the brain's function first, which can
become very dangerous.
• Disclaimer: See your physician if you suspect dehydration.