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这篇文章的共同创作者是 Mark Ziats, MD, PhD. Ziats博士是一位内科医生、研究员和生物科技企业家。他于2014年获得了剑桥大学的基因学博士学位,并在不久之后的2015年获得了贝勒医学院的博士学位。
本文引用了40条参考,详情参见页面底部。
这篇文章已经被读过9,699次。
充足的水分对保持身体健康和活力很重要。没有及时补充身体一整天流失的水分,就会造成脱水。运动、生病和没有喝充足的水都有可能造成脱水。了解脱水的症状和处理方法,才能保持健康,促进身体恢复。轻微至中度脱水通常在家就能治疗,而严重脱水则要立刻就医治疗。[1]
步骤
- 了解谁最容易脱水。幼儿、老年人和慢性病患者最容易脱水,不过其他一些人群也有很高的脱水风险。[2]
- 儿童体内水分所占的百分比高于成人,新陈代谢率也比成人高。儿童疾病也经常伴随着呕吐和腹泻。[3] 他们也可能无法理解或表达自己需要喝水。[4]
- 老年人可能没有那么经常感到口渴,而且身体无法很好地留住水分。有些老年人患有阿茲海默症等疾病,因此很难和看护人沟通自己的需求。[5]
- 糖尿病、心力衰竭、肾病等慢性病患者也会更容易脱水。他们吃的药也可能引起脱水,比如利尿剂。
- 流感等急性病也会增加脱水的风险。发烧和喉咙痛会让你不那么想喝水。[6]
- 运动量大的人更容易脱水,比如耐力运动员,因为身体流失的水分比能够摄入的要多。而且脱水的影响是会积累的,如果好几天都没有喝足够的水,即使运动量小,也有可能引发脱水。
- 气候非常炎热的时候,经常长时间受热的人更容易脱水。比如建筑工人和一整天都在室外工作的其他人,都面临很高的脱水风险。要是气候也很潮湿,更是如此。在炎热潮湿的环境中,汗水无法有效蒸发,所以身体会更难自行降温。[7]
- 住在高海拔地区(2500米以上)的人更容易脱水。身体可能会增加排尿次数和加快心跳,以维持体内的氧气含量。这两种情况都会造成脱水。[8]
- 识别轻微或中度脱水。你通常可以使用本文建议的方法,自己在家治疗轻微至中度脱水。轻微至中度脱水的常见迹象包括:[9]
- 深黄色或琥珀色尿液
- 排尿次数非常少
- 非常口渴
- 口腔、鼻子和眼睛干燥
- 过热
- 头痛
- 疲劳
- 检查尿液。当身体水分充足,尿液应该是浅黄色的。身体水分太多或太少均会改变尿液颜色。[18]
- 尿液非常清澈或者几乎没有颜色,可能是水分过多。水分过多会引起非常危险的低血钠症。身体需要钠这种天然电解质才能运作。[19]
- 尿液呈深黄色或琥珀色可能只是轻微脱水,应该喝水。
- 尿液橙色或褐色意味着严重脱水,需要立刻就医治疗。
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- 经常喝水,以免身体脱水。即使没有特别口渴,也要喝足够的液体。身体可能在感到口渴前就已经脱水了。[55]
- 检视盐的摄入量。运动量大会造成盐份流失,比如像运动员那样的训练量。普通人运动一小时会通过出汗流失500毫克钠,运动员可能流失多达3000毫克。[62]
- 不妨在运动前后称体重,然后加上运动期间的饮水量。比如说,如果体重秤显示你轻了0.5公斤,但你同时也喝了450毫升水,那你实际上轻了1公斤。如果你轻了2公斤以上,吃少量咸味零食来补充流失的钠,比如椒盐卷饼或咸花生。
- 随身携带水。如果你要外出,比如参加体育赛事或活动,记得随身携带水。如果你会做剧烈运动,考虑带上含有电解质的运动饮料和可重复充装的水瓶。[63] .
- 吃能补充体液的食物。新鲜水果和蔬菜都是很好的液体来源。普通人每天从食物中获得的水分占19%左右。[66]
- 吃干或咸的食物时,记得要多喝水,因为它们会导致水分流失。
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小提示
- 如果你很容易脱水,不要摄取酒精。即使要喝,也只能适量喝一点。酒精会导致身体脱水。
- 要参加体育赛事、去动物园或其它户外地方时,随身携带一个可以重复充装的水瓶。确保自己可以不断补水。
- 汽水、咖啡、含糖、甜味剂或人造香料的饮料对补水没有帮助,甚至可能会加重脱水。
- 如果周围没有水源,那就待在阴凉处,用最快的运输手段获取水。
- 如果你真的很担心身体脱水情况,找不到任何帮助,那就立刻就医。
- 千万不要喝太多水。喝太多水会造成液体过剩。如果喝了大量水后衣服变得很紧,应该去看医生。
- 如果你有养宠物,记住宠物也可能脱水。随时提供干净的水。要是宠物经常在户外,屋内和屋外都要放一个水碗。运动或旅游时,随身携带分别给自己和宠物的水。[67]
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警告
- 婴儿和幼童比成人更容易脱水。不要用不能喝水来惩罚孩子,他们可能会生病或死去。
- 不要喝没有过滤或处理过的河水、湖水、沟水、池塘水、溪流、小湾、山水或海水。你可能会受感染或得寄生虫。
- 要是身体在补液后也没有好转,或者出现严重脱水的症状,立刻寻求紧急治疗。
- 不要给非常年幼的婴儿喝纯净水,因为他们的肾脏功能还未发育成熟,无法很好地浓缩尿液。喝纯净水会使他们体内的电解质浓度失衡,可能引起严重问题。等到婴儿至少6个月大才让他喝水。
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参考
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/risk-factors/con-20030056
- ↑ http://www.health24.com/Medical/Digestive-health/Digestive-health/Who-is-at-risk-of-dehydration-20120721
- ↑ http://www.health24.com/Medical/Digestive-health/Digestive-health/Who-is-at-risk-of-dehydration-20120721
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/risk-factors/con-20030056
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/risk-factors/con-20030056
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/risk-factors/con-20030056
- ↑ http://www.emedicinehealth.com/dehydration_in_adults/page3_em.htm#symptoms_of_dehydration_in_adults
- ↑ http://www.emedicinehealth.com/dehydration_in_adults/page3_em.htm#symptoms_of_dehydration_in_adults
- ↑ http://www.emedicinehealth.com/shock/page6_em.htm#shock_symptoms
- ↑ http://www.aafp.org/afp/2009/1001/p692.html
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003394.htm
- ↑ http://www.aafp.org/afp/2009/1001/p692.html
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html
- ↑ http://www.nlm.nih.gov/medlineplus/ency/imagepages/17223.htm
- ↑ http://health.clevelandclinic.org/2013/10/what-the-color-of-your-urine-says-about-you-infographic/
- ↑ http://www.healthline.com/health/overhydration
- ↑ http://www.aafp.org/afp/2009/1001/p692.html
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://www.aafp.org/afp/2009/1001/p692.html
- ↑ http://www.mayoclinic.org/diseases-conditions/hyponatremia/basics/definition/con-20031445
- ↑ http://www.aafp.org/afp/2009/1001/p692.html
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://my.clevelandclinic.org/health/diseases_conditions/hic_avoiding_dehydration
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://www.aafp.org/afp/2009/1001/p692.html
- ↑ http://health.clevelandclinic.org/2013/10/what-the-color-of-your-urine-says-about-you-infographic/
- ↑ http://www.medicinenet.com/dehydration/page6.htm#how_is_dehydration_treated
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/000982.htm
- ↑ http://my.clevelandclinic.org/health/diseases_conditions/hic_avoiding_dehydration
- ↑ http://www.mayoclinic.org/diseases-conditions/dehydration/basics/treatment/con-20030056
- ↑ http://www.everydayhealth.com/diabetes-pictures/surprising-causes-of-blood-sugar-swings.aspx
- ↑ http://www.breastcancer.org/tips/nutrition/during_treat/side_effects/dehydrated
- ↑ http://www.everydayhealth.com/health-report/diarrhea-management/preventing-diarrhea.aspx
- ↑ http://www.webmd.com/fitness-exercise/dehydration-home-treatment
- ↑ http://www.webmd.com/first-aid/dehydration-in-adults-treatment
- ↑ http://www.webmd.com/fitness-exercise/dehydration-home-treatment
- ↑ http://orthoinfo.aaos.org/topic.cfm?topic=a00319
- ↑ http://www.webmd.com/fitness-exercise/dehydration-home-treatment
- ↑ http://www.webmd.com/fitness-exercise/dehydration-home-treatment
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fainting?open
- ↑ http://www.webmd.com/a-to-z-guides/dehydration-adults?page=2#2
- ↑ http://www.aafp.org/afp/2005/0601/p2141.html
- ↑ http://www.webmd.com/a-to-z-guides/dehydration-adults?page=2
- ↑ http://kidshealth.org/parent/firstaid_safe/emergencies/dehydration.html#
- ↑ http://www.webmd.com/fitness-exercise/dehydration-home-treatment
- ↑ http://www.webmd.com/fitness-exercise/dehydration-home-treatment
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/000982.htm
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/health-tip/art-20048908
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/health-tip/art-20048908
- ↑ http://www.nhs.uk/livewell/goodfood/pages/water-drinks.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2
- ↑ http://www.emedicinehealth.com/dehydration_in_adults/page11_em.htm#dehydration_in_adults_prevention
- ↑ http://www.diabetes.co.uk/dehydration-and-diabetes.html
- ↑ http://www.everydayhealth.com/diabetes-pictures/surprising-causes-of-blood-sugar-swings.aspx
- ↑ http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/with-a-grain-of-salt/
- ↑ http://www.emedicinehealth.com/dehydration_in_adults/page11_em.htm#dehydration_in_adults_prevention
- ↑ http://www.emedicinehealth.com/dehydration_in_adults/page11_em.htm#dehydration_in_adults_prevention
- ↑ http://www.webmd.com/a-to-z-guides/dehydration-adults?page=3
- ↑ http://www.emedicinehealth.com/dehydration_in_adults/page11_em.htm#dehydration_in_adults_prevention
- ↑ http://pets.webmd.com/dogs/guide/dog-dehydration-water-needs
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