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

Sleep Awareness Week

For Sleep Awareness Week, the Sleep Health Foundation have put together 10 Tips for a Good Night’s Sleep.

As we know, it’s important for us to sleep well but this can mean different things to different people. For example; Winston Churchill drank a weak whisky and soda before a two hour nap at 5 pm. Churchill credited this routine with enabling him to fit in a day and half of work in 24 hours. Florence Nightingale only slept for fours a night and Donald Trump, famous for his late night tweets, reportedly only sleeps 3 hours at night. Arianna Huffington developed a sleep routine after collapsing from sleep deprivation. Now her routine includes, no electronics in the bedroom, a bath in Epsom salts and reading.

Why is sleep so important? Scientists are yet to fully understand everything about sleep but what we do know is that sleep helps to restore us physically and mentally.

Sleep is thought to help keep your immune system strong and your heart and blood vessels healthy. It also allows for growth and healing and helps to control your appetite and weight.

Lack of sleep can and does affect your ability to concentrate, learn, and remember; sleep is also an important factor in managing your mood. Poor sleep has been linked to a range of physical problems, including heart disease, high blood pressure, diabetes and increased chance of road accidents.

Basically, you need sleep so your mind and body can work properly.

Sleep problems can and do affect your health and safety, so if you’re feeling sleep deprived, see your doctor for advice.

Sources: Sleep Health Foundation, Better Health Channel, healthdirect