Rosalee Brown
WE ARE experiencing some very hot summer days, which is really menacing and even health-threatening to many healthy adults. We are reminded to take precautionary measures such as staying out of the direct sun as much as possible, and for those with light-skin tone, wearing a protective sunscreen. We also need to hydrate ourselves when we are in the heat for extended periods to replace fluid loss.
For those persons who must work outdoors at this time, they may need a little more than water to replace the many salts lost. Coconut water is a healthy low-calorie option. It is also important to wear comfortable clothes that absorb sweat and that can breathe, to allow us to cool quickly.
There are two groups of persons that need to be even more careful at this time, even when they are not ill - the elderly and the very young.
THIRST SENSATION
It is very possible for the elderly to become dehydrated in normal weather because of a reduced thirst sensation and reduced intake of fluid. Many elderly persons are also taking some sort of medication (oftentimes many) some of which can alter taste. This altered taste can also cause water and other fluids to have an off taste. Some medications, such as diuretic, can cause increased fluid and electrolyte loss from the body leading to fluid imbalances. As we age, the kidneys work less efficiently and with chronic illness it can become even less efficient in conserving water.
Many elderly persons are also depressed, lonely, ill or have insufficient financial ability and just have no interest in regular meals and fluids. This can lead to malnutrition and a reduction in muscles, to a greater extent than is the norm at this age, leading to further depletion in body water. To keep hydrated, older persons should include a lot of high-water content foods in the diet. Water is important, but especially for persons who tend to have reduced appetite, they should have more than water to get those extra nutrients.
Cooking is a chore for many elderly persons and they would prefer to consume convenience foods, which can be an unacceptable option, as most are high in fat, sugar and sodium and are contraindicated in many medical conditions which they may be experiencing. There are some lines of convenience foods which are lighter in fats, sugars and sodium but these are much more expensive than the regular lines and therefore are prohibitive to many elderly folk.
MEALS THAT CAN HYDRATE
Smoothies - Blend fruits and low-fat milk or soy with your choice of cereal, for example, oats. Make more than one serving and freeze one for another day.
Porridge - This can be made from many different cereals and some quick-cooking ones are on the market. They make a meal and can be had any time of day and are high calories and nutritious.
Soups - Can be made from almost any combination of legumes, vegetables, starchy foods and meats and are nutritious, high in water and can be safely frozen for another meal.
Fruit salad - Can be made from a mixture of many fruits and chilled in its own syrup or for a full meal, syrup of milk or yoghurt can be added. This salad can be refrigerated for another day, but if milk is added, it should not be saved in the refrigerator for more than 24 hours.
Some signs of dehydration can also be caused by medication; these signs include dark-coloured urine, dry mouth and thick saliva. It is safer to prevent dehydration by having high-water content foods.
Rosalee Brown is a registered dietitian/
nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com
