Injury Prevention

Dehydration Safety Goals

Fun in the sun! We all look forward to the warm days of spring and summer but along with summer-time fun comes potential danger. Dehydration can lead to heat-related illnesses. Anyone can be susceptible and everyone needs to be alert to the danger.

During hot weather, you need to increase your fluid intake, regardless of your activity level. Don’t wait until you’re thirsty to drink. By the time you feel thirsty, you are already dehydrated. Every morning, pour the liquid you will drink for the day into a container. Drink regular amounts throughout the day. If you try to drink a large amount of water all at once, your kidneys will simply flush the excess fluid and send you to the bathroom.

Warning - If your doctor generally limits the amount of fluid you drink, has you on water pills, or if you are on a low-salt diet, discuss how much you should drink while the weather is hot.

Remember, not all liquids will hydrate you. Drinks that contain caffeine, alcohol or large amounts of sugar can actually cause your body to lose fluid. Sports drinks replace salt and minerals you lose while sweating. (Make sure to discuss with your doctor especially if you are on a low-salt diet) Avoid very cold drinks because they can cause stomach cramps.

How dehydration affects you:

• Can make you feel tired and cranky
• Can bring on headaches, nausea and cramps
• Can cause aches and stiffness in muscles and joints
• May make you feel disoriented or unable to think clearly
• Asthmatics report an increase in attacks apparently because dehydrated lungs don’t breathe efficiently
• Migraine sufferers report an increase in headaches when they are dehydrated

Heat cramps usually occur if you are sweating during strenuous activity. The sweating depletes your body’s salt and moisture. This can cause muscle pain and spasms, usually in your abdomen, arms or legs.

Heat exhaustion can develop after being in the heat for several days. People with high blood pressure are at greater risk.

Heat stroke occurs when your body is unable to cool down. Your skin will be dry – no sweating. This can be a life-threatening emergency. Get immediate medical assistance.

Use common sense to adjust to temperature changes.

• Stay indoors, in the air conditioning at least a few hours each day.
• Electric fans may help, but when the temperature is in the high 90s, fans will not prevent heat-related illness.
• Limit your time outdoors. Wear lightweight, loose-fitting clothing.
• Take cool showers.
• Discuss with your doctor what adjustments you should make to your usual lifestyle during hot weather.

Check out these sites for more information:

• National Weather Service
• Centers for Disease Control and Prevention
• Safer Child, Inc.

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