by Grenada Food and Nutrition Council
A person can be dehydrated and not know it. Dehydration can range from mild to moderate and severe depending on how much fluids and electrolytes are missing from the body.
Dehydration occurs when the body loses more fluids than it receives and can result for several reasons: diet, water and fluid intake, the climate, the level of a person’s physical activity or general health.
Two-thirds of the human body is water, which helps with many body functions; it aids digestion, flushes wastes and toxins and lubricates the eyes and joints. Dehydration can happen to anyone regardless of age; however, young children and senior citizens are more at risk, especially when fluids are not consumed regularly in hot weather conditions.
The most common signs of dehydration are thirst, a dry mouth, or a headache, indicating that the body needs replenishment. One should immediately drink water or a fluid high in electrolytes, such as coconut water. Other signs of dehydration to look out for are yellow or darkly coloured urine, lightheadedness, fainting, cramping in the arms and legs, rapid, deep breathing, and a low blood pressure; severe symptoms are cold hands and feet, the inability to pass urine, exhaustion, and confusion of the mind.
Grenada’s celebration of World Food Day this week, from 16 – 20 October, focuses on the theme “Water is life, Water is Food, leave no one behind.” Therefore, the Grenada Food and Nutrition Council wishes to educate the public on easy ways to beat dehydration.
Eating foods with a high in water content, such as soups and fruits and vegetables like watermelon, christophene, tomatoes, oranges, lettuce, cabbage, and coconut water, can help the body to stay hydrated; drinking the stipulated amount of water for adults and children can also help. Children should drink 5 cups of water, teenagers a minimum of 8 cups, adult females a minimum of 11 cups, and adult males a minimum of 16 cups daily. To make it easier to consume this amount, try carrying water around with you and consume regularly throughout the day, especially if you live an active life or are out in the heat for long periods of time. Drinking water before and after meals instead of sugary or carbonated drinks and juices can also help to beat dehydration. If you don’t like the taste of water, add citrus fruits such as limes, lemons, and oranges to it for flavour, or even cucumber, mint leaves, and watermelons.
If not immediately remedied, dehydration can cause complications and can even cause life-threatening illnesses such as kidney failure, kidney stones, heatstroke, and seizures. It can also contribute to mental confusion, hallucinations, and loss of consciousness.
GFNC
