General Health

As temperatures continue to soar every summer, the risk of dehydration increases. Your body loses water daily in form sweat, urine, faeces and water vapour (when we breathe out). You become dehydrated when your body loses more water than it gains. Dehydration is usually caused by excessive sweating, loose motions and vomiting and is also associated with illnesses like diarrhea and cholera.

When dehydrated your body functions less efficiently and if not treated can lead to heat injuries (like heat exhaustion or heatstroke), urinary problems, seizures, fainting or low blood volume shock. To avoid this we bring you symptoms, prevention tips and treatment for dehydration.

Symptoms – You can tell if you or someone else near you is dehydrated by watching out for the following signs:

• Increase in thirst
• Excessive sweating
• Dry mouth
• Fatigue
• Loss of appetite
• Unable to tolerate heat
• Decreased urination
• Urine turns dark yellow
• Dry cough
• Dizziness
• Cramps

Prevention method for dehydration revolves around gaining more water than you lose by drinking more water and losing less. Here are a few tips to prevent dehydration:

• Drink lots of water, about 6-8 cups per day.
• Drink cold water before, during and after any physical activity that will cause you to sweat.
• Drink every time you feel thirsty.
• Drink sports drink to replace the lost electrolytes in your body.
• Drink fresh juice, milk, soup, etc.
• Drink cold beverages to keep your body temperature cool and avoid sweating.
• Consume lots of fresh fruits and vegetables.
• Avoid going out during hot and humid weather to avoid sweating, instead go out during cooler parts of the day.
• Avoid caffeine and alcohol as they increase urination which means your body loses water.
• Avoid stuffy places, stay in well ventilated places.
• Avoid smoking, it causes dehydration by drying up your throat.
• Make sure you always carry a water bottle when travelling.
• Make sure the water you use for drinking and washing yourself is clean to avoid diseases like cholera and diarrhoea which cause dehydration.
• People aged 60 and above should be especially cautious as they lose water easily.
• Parents need to be cautious for toddlers and young children as they lose water easily.

Treatment of Dehydration

In case you or someone near you shows signs of dehydration, go to a cool place, drink lots of water, sports drink or Oral Rehydration Solution (ORS) to replace the lost water and electrolytes, and rest. You should feel better after some time but if your condition does not improve, go to a doctor.

But prevention is always better than cure, and hassle free in this case. We hope you find these tips helpful in avoiding and treating dehydration.

Calcium is one of the most essential minerals required for the musculoskeletal system. It is required to strengthen, build and repair your bones. It is also vital for the structure of your teeth, muscle contraction, depolarizing mineral for the heart, neural transmission and blood-clotting mechanism of your body.

Diseases Caused by Lack of Calcium

Most of your body’s calcium is concentrated in your bones and teeth. Lack of calcium in the body leads to weakness of bones because your body makes up for the deficiency by absorbing calcium from your skeleton to perform its functions. This can further develop into bone and joint ailments like hypocalcemia, osteoporosis, osteomalacia, rickets, and many others. It can also cause heart problems like arrhythmia and mental illnesses like depression or dementia.

People at Risk

People who require special attention towards their calcium intake include children, old people, women and people with lactose intolerance or milk allergic. Young children and teenagers require more calcium because their bones are at a developing phase. They may not grow tall if they don’t get enough calcium. The elderly are at risk because as people age their bones deteriorate in strength. Women are at risk due to pregnancy and menopause due to various changes in their hormones during these phases. People with milk allergy and lactose intolerance are at high risk because they are required to avoid milk which is your primary source of calcium accounting for thirty percent of daily intake.

Causes of Hypocalcemia

The major cause of hypocalcemia, or calcium deficiency, is lack of calcium and vitamin D in your daily diet. Other causes include gastrointestinal disorders, kidney failure, cancer, pancreatitis, liver failure and anxiety. Hypocalcemia can be diagnosed with physical and mental examinations.

Avoiding Hypocalcemia

Calcium deficiency can be avoided by consuming food items rich in calcium, which include milk products, green vegetables, fish with edible bones, nuts, edible seeds, beans, soy food and packaged products fortified with calcium. You may need calcium supplements if your diet doesn’t provide you with enough of the mineral. However, it’s important that you don’t overdose on calcium to avoid hypercalcemia, which can weaken your bones, cause kidney stones and mess up the functioning of your heart and brain. A healthy adult usually requires a thousand milligrams of calcium per day. People suffering from calcium deficiency should stick to the dosage prescribed by their doctors.

You also require vitamin D in your diet to absorb calcium from your food. A walk in the morning is a good way to get some as the hormones in your skin produce the vitamin when exposed to UVB rays. Fatty fish, eggs and packaged food fortified with vitamin D are some reliable food sources. You might also need vitamin D supplements.

Magnesium is also needed to regulate your calcium and vitamin D level. Nuts, fruits and edible seeds can provide you enough, but you might need magnesium supplements.

With a healthy dosage of calcium and vitamin D in your daily diet, daily workout sessions and an active lifestyle you can maintain bone strength, proper body functions and lead a healthy and happy life.