Quest for Zero: Dehydration, August heat a deadly duo Published Aug. 7, 2015 By Steve Serette 72nd ABW Safety Office TINKER AIR FORCE BASE, Okla. -- "Dehydration" or "hypo-hydration" can attack in two forms -- chronic and acute -- and is not a simple safety and health issue, as so many are apt to believe. Anyone -- from infants to mountain climbers and athletes to ill-stricken people -- can run out of liquids in their body due to various reasons, so it is important that you always hydrate with clean, pure water. The most common root cause is, however, not replenishing liquids lost from sweating and urination. August is here and Oklahoma temperatures usually soar around the century mark, oftentimes above. High temperatures are a frequent contributor to the loss of too much water in your body without replacing it and preventing your body from performing its normal functions. Mild dehydration can easily be treated but if it reaches extreme levels, it can be life-threatening and will require immediate medical attention. Water makes up at least two-thirds of the human body. It plays a large part in your normal functions, such as lubricating your joints and eyes, keeping your skin healthy by eliminating toxins and facilitating proper digestion. Once the water in your body is reduced, it needs to be replaced because an imbalance between the salts and sugar in your body can affect the way your will perform. If your body has lost 1 to 2 percent of its entire water content, it will react to the need for water by giving signs that you must learn to recognize: Thirst, loss of appetite, fatigue or weakness, chills, dry skin, skin flushing, dark-colored urine , dry mouth and head rushes. If fluid intake is not increased and the total loss reaches around 5 percent, the following effects may be experienced: Increased heart rate, increased respiration, decreased sweating, decreased urination, increased body temperature, extreme fatigue, muscle cramps, headaches, nausea and tingling of the limbs. If you ignore these symptoms, and the body reaches 10 percent fluid loss, emergency help is needed immediately. You are now at "severe dehydration" level. This level of fluid loss is very dangerous and often fatal. Symptoms and signs include but are not limited to: Muscle spasms, vomiting, racing pulse, shriveled skin, dim vision, painful urination, confusion, difficulty breathing, seizures, chest and abdominal pain and unconsciousness. The average person loses 60 to 100 ounces of water daily via the normal bodily functions of breathing, sweating and urination. This amount may increase or decrease due to the activities performed or the surrounding environmental temperature. Heavy exercise can lead to the loss of more than 60 ounces an hour. By the time you feel thirst coming on, it's too late and you are already dehydrated. Be aware that clean, pure water is the best drink -- not sodas, alcohol, juice or any other sugar-laden drinks, including "sports drinks." Attempt to avoid becoming thirsty and be very much aware of the color of your urine because the body uses fluids to eliminate toxins, keep joints and muscles flexible and maintain other vital bodily functions. Because dehydration can be a life-threatening condition, it is important that you replenish your body with water immediately after you've lost so much. Water plays such an immense role in your bodily functions, making it an essential part of your everyday life. So, what's the key to avoiding dehydration? It's simple: Listen to your body. No one can determine if you have dehydration better than you can. If you feel that you are already thirsty or sweating profusely, you have to replenish your body with clean, pure water immediately. Do not wait for severe symptoms to show before you take action, because this can be life threatening. Everyone is at risk for dehydration, even without any physical activity, so it is important to always keep a bottle of water nearby. Remember that a healthy person urinates at least seven to eight times each day, so if you're not urinating frequently it means that you're not drinking enough water. One good rule of thumb to prevent dehydration is to drink as much water until your urine turns light yellow. Dark urine means that your kidney is retaining liquids in order for your body to perform its normal functions. And always listen to your body. Have a bottle of water with you during exercise or any physical activity, especially when the temperature's too hot. Once you feel that urge to drink, opt for clean, pure water rather than artificially sweetened beverages or alcohol, which can have dire effects on your health. Nothing feels more refreshing than cold water to replace the liquids that you've lost. Stay hydrated, stay safe and focus on the Quest for Zero goals to stay alive. (Some parts thanks to Dr. Jim Mercola, http://www.symptomsofdehydration.com/)