How much should you be drinking to prevent summer dehydration? Recommendations from the Israel Ministry of Health.
A heat wave this week - temperatures to go beyond 40ºC. Summer in Israel can be fun but it can also be a killer. It's a little harder this year to head outdoors, enjoy the water parks and beaches, but during extreme conditions, like a Hamsin or Sharav, or when the RealFeel Temperature is higher than the actual temperature, it's important to take care. Follow a few simple rules - enjoy the sun, prevent dehydration and protect your health!
Stay in the shade especially during midday.
Wear clothes that protect exposed skin.
Wear a broad-rimmed hat to casts a shadow on your face, head, ears and neck.
Wear sunglasses that cover your face and block UVA and UVB radiation.
Use a sunscreen with a sun protection factor (SPF) of 15-50 which protects against both UVA and UVB. Apply to all exposed regions of skin, 15 - 30 minutes before going into the sun or the water and re-apply every 40 -80 minutes
Prevent dehydration by drinking plenty of water
Drink, drink, drink! The body starts to lose water before we even feel thirsty. In healthy people, the color of urine serves as an indicator: light colored urine indicates adequate drinking while dark urine is a sign that you need to drink.
How much should we drink?
Under normative conditions, the Ministry of Health suggests we should be drinking:
|1-3||0.9 liters per day (4 cups)||0.9 liters per day (4 cups)|
|4-8||1.2 liters per day (5 cups)||1.2 liters per day (5 cups)|
|9-13||1.8 liters per day (8 cups)||1.6 liters per day (7 cups)|
|14-18||2.6 liters per day (11 cups)||1.8 liters per day (8 cups)|
|18+||8 cups per day||8 cups per day|
Causes & Types of Dehydration
- Mild dehydration: accompanied by thirst and maybe redness in the face, nausea, rapid pulse, restlessness and agitation
- Moderate dehydration: accompanied by dizziness, headaches and possibly nausea, vomiting, shortness of breath, rapid pulse and severe weakness
- Severe dehydration: manifests in severe impairment of levels of consciousness, disturbances with vision and hearing as even hallucinations.
Look before you leave! Never leave the elderly, children or pets unattended in a car.
- Stop strenuous activity
- Relax in a cool or shared area
- Begin fluid restoration with small amounts of water, gradually. If symptoms of vomiting and confusion are present, intravenous infusion of fluids is necessary. Seek medical assistance during and episode of severe dehydration.
What is heat stroke exactly?
Heat stroke is a serious condition in which the body produces extra heat. Heat stroke can occur even if you drink a lot and you are properly hydrated.
There are two types of heat stroke:
- Classic heat stroke commonly seen in the elderly and in infants. Heatstroke is common during heat waves. Never leave children unattended in a closed car. Heat stroke develops rapidly, body system failure and death can result. Please be careful.
- Exertional heat stroke in healthy people engaged in strenuous physical activity, usually in a very hot and humid environment. Signs of exertional heat stroke include excessive sweating and a pale skin as opposed to the dry, hot and red skin in classic heat stroke.
Signs of heat stroke
How is heat stroke treated?
Seek medical assistance urgently.