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How To Prevent Dehydration: Tips To Avoid Dangers

Heavy foods are forbidden: fried, moist, and dips. Fish and white meats are preferred to cheeses, sausages, and red meats. It is always good to remember the vade mecum to avoid incurring dangers related to heat. It is essential to know how to manage situations of possible bioclimatic discomfort. 

Thanks to the increased temperature and humidity of the air, the body’s ability to cool down considerably decreases, and perspiration and sweating increase, which are the real solutions that our body puts in place to disperse heat. We run into the most significant danger: dehydration. This is why it is essential to remember tips to reduce the health risks associated with heat waves, especially for the elderly and children. 

Drink Water

Drink at least 2 liters of water (8 large glasses) a day, even when you are not thirsty, avoiding carbonated, sugary, and iced drinks. The best drink is always water, at room temperature or cool. Avoid alcohol and limit tea, coffee, and other beverages that contain caffeine: they act as diuretics and promote dehydration. Thirst is an alarm signal from our body that often does not work correctly in the elderly. This is why you should drink even when you are not thirsty.

Eat Fruits And Vegetables

Eat a lot of fruit and vegetables, preferably raw and in season, even pureed or centrifuged. These foods are a source of vitamins and minerals, as well as water. Heavy foods are forbidden: fried, moist, and dips. Fish and white meats are preferred to cheeses, sausages, and red meats. Yes, to pasta, rice, and potatoes, but in moderate quantities and with light dressings. Good milk, yogurt, and ice cream or fruit sorbets.

Keep Body Temperature Under Control

Increase the frequency of baths or showers with warm water, lowering body temperature. Change your underwear frequently. For those who are immobilized in bed, change positions often. For incontinence problems, change the sanitary devices (diapers) often. After the bath, it is also good to moisturize the skin with suitable products (rice starch cream, base cream, etc.). Dress in light, light, and non-tight clothing; in natural fibers (cotton, linen, etc. ..), which promote transpiration. Wear a hat and sunglasses when going out.

Leave The House With Caution

Leave the house preferably early in the morning and after sunset, when the air has cooled. Avoid leaving the house between 11 am and 5 pm. During these hours, the sun, heat, humidity, and ozone make any outdoor activity dangerous. 

Keep The House Cool

For a more comfortable home, open the windows early in the morning, in the evening, and at night—close windows, shutters, and curtains (the external ones are handy) during the hottest hours. Stay in places that are less exposed to the sun and cooler. Refresh the rooms with air conditioners, but make sure that the temperature inside the house is never lower than 6-7 degrees compared to the outside to avoid temperature changes that are dangerous to health. If you are using mobile air conditioners, also pay attention to the jolts between cooler and warmer rooms. The air jet of air conditioners and fans must not be too strong and never be directed towards people. 

Alarm Bells: What To Do

Dry tongue and oral mucous membranes, sunken eyes, increased body temperature, nausea, increased heart rate (tachycardia), low blood pressure, increased breathing, mental confusion, numbness and weakness are some of the symptoms caused by dehydration and present in the heat stroke. In the presence of these symptoms, it is advisable to immediately call your doctor or the continuity assistance service, or former medical guard, on the eve of holidays and holidays and at night in the meantime, lie down with your legs raised, putting down a wet cloth or a bag of ice on the forehead. Drink water. 


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