How do I tell if I'm dehydrated?

With most of the country currently facing extreme temperatures, now would be a good time to refresh your knowledge about dehydration.

Dehydration is what doctors call “volume depletion” or hypovolaemia.

When you are dehydrated your body looses water from both your blood vessels and body’s cells. 

Adequate hydration is required for the body to function normally; water maintains our body temperature and lubricates our joints. Our body’s cells rely on water as does our circulatory, respiratory, gastrointestinal and neurological systems.

What causes dehydration? Dehydration can be caused by a number of things including: exercise, especially in the hot weather, sweating, fever, vomiting and diarrhea, some medicines and alcohol.

How I prevent dehydration?

• Especially in the hot weather, drink before you are thirsty

• Keep a water bottle or glass close by so you can sip during the day

• Consider drinking a cold mineral or soda water

• Caffeine is a diuretic, so limit these on a hot day

• Eat fruit and vegetables which have a high water content

• Limit sugary drinks, alcohol and fruit juices

• If you have been ill, consider taking a re-hydration solution

How can I tell if you or your loved one is dehydrated?

For mild cases:

• One of the first signs is feeling thirsty and a dry mouth

• Feeling dizzy from low blood pressure

• Infrequent urinating or dark coloured urine

• Cramps

For severe cases:

• Babies can have a sunken fontenal (soft spot on top of babies head)

• Little or no urinating

• Rapid breathing

• Headache

• Feeling irritable, confused or drowsy

If you are concerned about any dehydration symptoms, please see your doctor or go to hospital

If you’d like to read more about dehydration and the effects on the body please click here

Sources: The Conversation, healthdirect.gov.au , sciencedirect.com and Southern Cross Medical Care Society

Have You Been Eating Your Veggies?

The Australian Institute of Health and Welfare released its Nutrition Across Life Stages Report this week discussing their latest survey results about the eating habits of Australians.

Since 1995, the contribution of added sugars, total fat and saturated fat to energy intake has generally decreased however we are still eating too much of foods like chips, lollies, cakes and fast foods.

About one-third of Australians’ energy is from discretionary foods. This is highest for teenagers aged 14–18, at 41%. Within the 51-70 age group, alcohol accounts for more than 22% of discretionary food choices. Alcohol is often not thought of as a discretionary choice. The NHMRC Guidelines recommends that men and women drink no more than two standard drinks on any day (and no more than four standard drinks on a single occasion).

Fruit intake is closest to recommendations, although nearly 4 in 5 adults (77%) aged 19–50 are not eating enough.

Differences between the diets of Australians living in metropolitan and regional/remote areas has also become apparent with access to affordable and fresh ingredients a contributing factor.

There was also a difference between activity and obesity levels within metropolitan and regional Australia. Overweight and obesity levels were 53% in major cities, 57% in inner regional areas and 61% in outer regional/remote areas.

To maintain a healthy diet, we need to be eating from the 5 food groups which include: fruit, vegetables, dairy, meat and seafood and grain/cereals. But how much of the good foods should you be eating? Nutrition Australia has put together a handy table for you. You may also like to have a look at the Australian Guide to Healthy Eating Guide Pyramid.

Sources: The Conversation, eatforhealth.gov.au, Nutrition Australia

Do I have a cold or hay fever?

It’s that time of the year again where some us of start to feel the effects of the warming spring weather.

How do you know if it’s a cold or hay fever your suffering with? Is there a difference?

The Conversation recently published an article by Reena Ghildyal Associate Professor in Biomedical Sciences, University of Canberra and PhD Student Cynthia Mathew about how to tell the difference between the common cold and hay fever.

If you are someone who suffers at this time of year, follow the link below to learn more.

https://theconversation.com/health-check-how-to-tell-the-difference-between-hay-fever-and-the-common-cold-104755

Source: The Conversation