Healthy Perspectives - Summer 2018 - 4

HEALTHYEATS

Parched?

The dangers of dehydration and
the simple solution
When temperatures rise, so does the risk of dehydration. "Since every cell
in our body needs adequate fluid to function properly, it is important to stay
well hydrated and avoid dehydration," says Joanne Searl, R.D., L.D., dietitian at Meeker Memorial Hospital & Clinics.
Alex McDonald, M.D., a spokesman for the American Academy of Family
Physicians, answers some common questions about the condition.
What are the signs of dehydration?
Thirst, going six to eight hours without urinating, dark yellow or
amber-colored urine, or a headache. If you notice these symptoms,
drink water as quickly as possible. Seek medical care if you have more concerning symptoms, such as confusion, dizziness or lightheadedness.

Why is dehydration more common in the summer?
We lose more water through perspiration and breathing when it's hot
and humid outside. Because people exercise and generally spend
more time outdoors during the summer months, they have a higher chance
of losing more water, which means they need to be especially careful to take
in more fluids.

What's the best way to avoid dehydration?
No surprise here: Drink water. Long-term
dehydration can cause serious side effects,
such as seizures, urinary and kidney problems, and low
blood volume shock, in which low blood volume causes
a drop in blood pressure and the amount of
oxygen in the body.
There isn't solid evidence of how
much water we need-it varies based
on outdoor temperature, body size and
activity level-but six to eight 8-ounce
glasses a day is a benchmark.
Remember, just because you're not
thirsty doesn't mean you're not
dehydrated. It's wise to have
water at hand all day and to sip
it regularly. 1

Eating foods with a high water content such as watermelon and tomatoes can help beat dehydration. Visit
cdc.gov/nutrition and search "Water and Nutrition"
for tips on how to incorporate more water into your diet.

This simple, summery salad
tastes as delightful and refreshing
as it looks. Not only will it keep
you hydrated, but it's also high in
vitamins and minerals, notably
vitamins A and C, for an extra boost.
INGREDIENTS
5 cups seeded watermelon,
cut into 1-inch dice
1 pound tomatoes, cut into
¾-inch wedges
1 cup cherry tomatoes, halved
2 teaspoons sugar
½ teaspoon salt
½ small red onion, thinly sliced
1 cup baby arugula leaves
2 tablespoons olive oil
½ cup crumbled feta cheese
2 tablespoons balsamic vinegar,
ideally aged
¼ cup mint leaves, larger ones
torn in half
DIRECTIONS
In a large bowl, combine watermelon,
tomatoes, sugar and salt. Set aside
5 minutes.
Add onion, arugula and olive oil to
the watermelon mixture. Transfer to
plates or a platter, then sprinkle with
feta and drizzle with vinegar. Scatter
mint on top and serve.
Makes 6 servings (about 1½ cups
per serving).
Nutritional information
per serving:
144 calories; 7.8 g total fat;
3.7 g protein; 17.1 g carbohydrates;
11.1 mg cholesterol; 342 mg sodium;
2.0 g dietary fiber.

PREVENT and treat dehydration with additional tips at medlineplus.gov/dehydration.html

ALL PHOTOS BY GETTY IMAGES

EAT YOUR WATER

Tomato, Watermelon
and Feta Salad

http://www.cdc.gov/nutrition http://www.medlineplus.gov/dehydration.html

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