Preventing Dehydration – Traveling Tips from International SOS


By Dr. Doug Quarry
What is Dehydration?

Dehydration is the loss of water and salts essential for normal body function. It occurs when you lose more fluid than you take in. It can result from illness, hot and dry climates, prolonged exposure to the sun or high temperatures, not drinking enough water and the overuse of diuretics. It can upset the balance of fluids and salt needed to maintain healthy cells/tissues and can be very serious if left untreated.

Causes
There are many things that can cause dehydration. Since the body is 2/3 water, you should drink enough to replace fluid you lose each day. Note that a significant amount of fluid is lost from breathing and normal perspiration. Climate and physical exertion affect the traveler’s need for fluids—if you’re in a warmer climate or exerting yourself and perspiring more than you do at home, you will need to drink more fluids. Additionally, travelers to some developing countries where tap water is unsafe might not drink as much as usual because they are advised only to drink bottled or boiled water.

Remember—hydration is important at every climate, not just warm ones. For example, if you’re in a cooler climate and develop traveler’s diarrhea, you should be concerned about becoming dehydrated and drink plenty of fluids.

Additional causes of dehydration include:
· Strenuous activity
· Excessive sweating
· High fever
· Prolonged vomiting or diarrhea
· Staying in the sun too long
· Not drinking enough fluids to maintain your body’s optimal fluid level · Visiting or moving to a warm, dry region

Basic Symptoms
One way for adults to check their hydration is to monitor the frequency and amount of urine they produce. Large amounts of light colored or clear urine usually indicate good hydration, while small amounts of dark yellow urine may indicate dehydration. Additionally, an infant that does not wet a diaper/nappy in an eight hour period is likely to be dehydrated. Depression of the soft spot on the baby’s head (fontanelle) may indicated severe dehydration.

Other symptoms of dehydration may include a dry mouth, thirst, production of smaller amounts of concentrated urine and rapid pulse. If it is more severe, confusion, constipation, fever, pale and cold skin, rapid breathing, sunken eyes, reduced and non-elastic skin that is slow to return to a normal position after being pinched may occur.

Types of Dehydration
There are three types if dehydration: mild, moderate and severe.

· Mild dehydration is the loss of three to five percent of body’s fluids. A person with mild dehydration experiences a lack of energy.
· Moderate dehydration is the loss of five to ten percent of body fluids. It causes thirst, lightheadedness, dizziness, headache and nausea. Urine turns dark yellow and decreases in volume.
· Severe dehydration is the loss of ten to 15 percent of body fluids. Severe dehydration is life threatening and requires immediate medical care. Symptoms include confusion, loss of consciousness and possible shock. The pulse is rapid, blood pressure falls, skin is pale, cool and clammy, breathing is shallow, and the patient experiences anxiety, restlessness and increased thirst.

Treatment
Treatment varies depending on the type of dehydration the patient is experiencing. Mild to moderate causes of dehydration should be treated with increased fluid intake and replacement of lost electrolytes (body salts). People with mild cases may be able to just drink plain water or other fluids and are usually cured in 24 to 48 hours. Those experiencing moderate cases may need sports beverages and additional salt. Severe cases of dehydration can require hospitalization and intravenous fluid replacement. Call a doctor or an ambulance if someone you know is experiencing severe hydration.
International SOS members experiencing symptoms of moderate or severe dehydration while abroad should call the number on their membership card for further information and to locate the nearest center of medical excellence.

Tips to Prevent Dehydration

If there is a possibility that you may become dehydrated, consider the following tips:
· Seek medical attention if you have severe or prolonged diarrhea or vomiting or other causes of dehydration.
· Limit caffeine (coffee, tea, cola) and alcohol intake, as these are diuretics and cause your body to lose more water.
· Drink sports drinks, which are specially formulated to replace fluids and salts.
· Drink several glasses of water before going outside on a hot day.
· Drink plenty of water and juice at mealtimes and between meals.
· Keep a glass of water nearby when working or relaxing. Lack of thirst isn’t necessarily a good indicator of good hydration.
· Drink regularly and make adjustments based on weather and physical demands.

About International SOS:
International SOS is the world's leading medical and security assistance company with a dedicated, full time staff of more than 3,000 professionals including 250 physicians operating in 23 Alarm Centers and 21 International Clinics around the world, 24 hours a day, 365 days a year. From medical evacuations to travel safety assistance, our mission is to help SOS members stay safe and healthy while traveling or living abroad.

 If you want to travel without all the worries buy membership to International SOS. International SOS offers assistance with any travel incident while you're overseas.