First Aid Tip - Staying Hydrated

Posted by Proparamedics

11 June 2018

In this hot weather make sure you keep the body hydrated and drink plenty of water.

Dehydration happens when someone loses more fluid than they take in and can happen very quickly, making the person feel very unwell. Young children and older people are likely to get dehydrated more easily, so it’s especially important for them to drink plenty of water.

 

Someone will normally get dehydrated after sweating a lot ‒ usually from exercise, being in hot conditions for a long time, or having a fever. Severe diarrhoea and vomiting can also cause you to lose a lot of fluid, which in turn can also cause dehydration.

 

If left untreated, someone with dehydration can develop heat exhaustion, which is much more serious, so it’s important to make sure they rehydrate themselves as soon as possible.

 

How To Tell If Someone Is Dehydrated

If someone is suffering from dehydration look out for the following 4 key symptoms:

 

  1. Headaches and light headedness
  2. Dry mouth, eyes and lips
  3. Muscle cramps
  4. Dark coloured urine

 

How To Deal With Dehydration

If someone is showing the above symptoms you need to:

 

  1. Sit them down and give them plenty of water to drink.
  2. Give them an oral rehydration solution to drink which will help replace salt and other minerals which they’ve lost (this is easily purhcase from a pharmacy).
  3. If they have any painful cramps, make sure they rest and help them stretch and massage the muscles that hurt.
  4. Keep checking how they’re feeling.  If they are still feeling unwell once they’re rehydrated they need to see a doctor.

 

How To Avoid Dehydration

The key thing to focus on is making sure you are drinking plenty of water. Aim to drink at least 8 glasses of water per day and even more if it is hot outside or if you have been exercising heavily.

 

Some rules to adhere to:

 

1. If you are thirsty, then drink

2. If you are hungry, then drink

3. Drink, before, during and after exercise

4. Keep drinking water regularly throughout the day

5. Try to stick to water!

 

Sometimes it is easy to forget how important it is to stay hydrated. However provided you focus on implementing the above 5 tips you will significantly reduce the likelihood of becomming dehydrated.

 

Make water a daily part of your routine and your health will improve!