dehydration 

Depending on what we do and where we go on our vacations we may become water depleted in a short period of time, which is why it is so important to stay hydrated on our travels.  For women, approximately 50% of our body weight is water and as we age that percentage drops to about 40%.  This drop in percentage is part of the reason why the elderly are more at risk for dehydration; but it’s not just about age.  There are other factors involved that can disrupt the water balance in our bodies, such as climate, the type of activities we are participating in, whether we are drinking alcoholic beverages, the time of day and even certain health conditions can make us more susceptible to dehydration. 

When are bodies are becoming fluid deprived there are warning signs we should look for.  Often the first sign of dehydration is a dry mouth and the urge to drink or thirst.  Another sign is decreased urine output and/or darker colored urine.  Some state we should be urinating around every 4 hours when fully hydrated; however, another good sign that you are well hydrated is to check and make sure your urine is a pale yellow and is not dark or have a strong odor.  Fatigue will set in as the fluid depletion drops further.  The more severely fluid deprived you become, the more serious your symptoms will be.  The later states of dehydration resembles symptoms of stroke – slurred speech, altered mental status, lethargy or comatose – ultimately hypovolemic shock. 

Dehydration is preventable, the key is to plan ahead and pay attention to the early signs. 

Here are some tips for drinking up while you’re out and about:

• Before your trip, check out the temperatures and climate to assess your fluid needs.
• Consider the activities you’ll be doing – will they be outdoor activities, will you be involved with increased physical activity/exercise, will you have access to a store or water fountain?
• Avoid alcoholic beverages in strenuous, hot or prolonged heat exposure conditions.
• Invest in a travel water bottle or backpack.
• Carry along a snack as well, you’ll need the vitamins and minerals as well as the fluid refill. 
• ALWAYS CHECK WITH YOUR DOCTOR to see if you are at risk for dehydration because of a health condition or whether you have special instructions for fluid replenishment (some medications can cause fluid depletion or loss of vital electrolytes that may need to be replaced as well as the fluid). 

 Enjoy your trip and remember drink up!