「高齢者を熱中症から守る。」効果的な水分の摂り方は?
すっかり夏の天敵となった熱中症。
「こまめな水分補給」を心がけてはいるものの、喉が乾かないと、なかなか摂取できないという方も多いのではないでしょうか。
また、このコロナ禍では常にマスクをつけているため、熱がこもりやすくなり、汗をかく事も多くなりました。
実は喉が渇いたと感じる時、体内では既に２パーセントの水分が不足している状態です。
「２パーセント位なら大丈夫！」と思うかもしれませんが、体重が５０㎏の方なら、１リットルの水分が失われているという事になります。
「たくさん飲めば大丈夫」というわけではありません。
身体が一度に吸収できる水分量は200ｍｌ～250ｍｌと言われています。
残りは尿として排出されてしまいますので、大量に摂取するのではなく、やはり、こまめな水分補給が大切です。
特に高齢者は喉の渇きが鈍くなったり、暑さを感じにくくなっているため、毎年、熱中症で倒れてしまう方が、後を断ちません。
特にコロナ禍には、マスクを着用してますので、十分きおつけなければいけません。
今回は効果的な水分の摂り方を紹介します。
目次
熱中症の症状とは？
・熱中症とは？
熱中症とは、「暑熱環境における身体適応の障害によって起こる状態」の総称です。
熱い環境下で起こる身体や健康の障害をまとめて熱中症と言います。「熱疲労」や「熱射病」も熱中症に含まれます。
・熱中症の症状
めまい、立ちくらみ、生あくび、多汗、頭痛、嘔吐、意識障害、けいれん
などがあげられます。
熱中症かもしれない時はどうすればいい？
様々な症状がありますが、めまいやふらつきなどの初期症状に気づいたら、まずは体を休める事です。
また、熱で意識がもうろうとしてきた場合は、自分の状態が判断できず、意識を失う場合もありますので、応急処置や医療機関へ行きましょう。
【応急処置】
①涼しい場所へ移動する・させる。
風通しの良い場所や、日陰、クーラーが効いた室内へ移動させましょう。
②体を冷やす
・マスクや衣服、靴下を脱がせ、体から熱を発散させましょう。
・皮膚に冷水をかけ、うちわや扇風機で身体を冷やしましょう。
・アイスノンや保冷剤を使って、首や脇、鼠径部（太ももの付け根）など、大きい血管部分を冷やしましょう。
熱中症になりやすい時期と場所
・真夏と梅雨時期に多い
7月～8月にかけて、最高気温が高い時に熱中症の患者が増えるのは想像しやすいですね。夜間も暑く、熱帯夜が続くと、体温も高いままになり、熱中症が起こりやすくなります。猛暑日（35℃以上）になると、熱中症による救急要請が急増します。
また、梅雨の晴れ間や、梅雨明けにも熱中症は多くみられます。体がまだ暑さに慣れておらず、体温がうまく調節できないからです。現在のコロナ禍においては、マスクをしている分、例年よりも特に注意が必要です。
【注意するべき環境や場所】
・気温や湿度が高い日
・熱帯夜の翌日や、急に暑くなった日
・日差しが強く、風が弱い日
・照り返しが強い場所
・熱いものがすぐそばにある場所
・風通しが悪い場所
などがあげられます。
高齢者の熱中症を防ぐポイント
【高齢者がなりやすい特徴】
・体の感覚が鈍くなり、痛みや暑さを感じにくくなっている
・喉の渇きが感じにくくなっている
・体の水分が不足している。
・体温調節ができにくく、に熱がこもりやすくなっている
・食事量が少なくなり、飲水量も少なくなる
・トイレが頻回になるため、水分摂取を控える
などがあげられます。
他にも、暑くてもエアコンを使用しない、夏場でも毛布を使うといった、生活環境が整っていない事も高齢者の特徴と言えます。
【熱中症を防ぐポイント】
・こまめに水分補給ができるよう、水分を持ち歩く
・濡れたタオルなどで、首やわきの下を冷やす
・暑いときには外出などを控え、無理をしない
・外出しているときは、涼しい場所や施設で休憩する。
・換気をし、部屋の風通しを良くする
・夜間でもエアコンを使用する。
・温度計を設置し、常に確認できるようにしておく
・緊急時や困った時の連絡先を部屋に掲示しておく
同居家族がいてる場合は、環境などは整備できますが、一人暮らしの方や夫婦だけで生活している方は、暑くても我慢する事が多く、熱中症のリスクが上がります。
家の中だからと言って、安心できるわけではありません。
効果的な水分の摂り方
高齢者において、もっとも効果的な水分の摂り方は、「生活動作に合わせ、習慣にしてしまう」という事です。
①朝起きて、まず一杯の水を飲む
寝起きの体は、すでに乾燥状態にあります。寝起きにいっぱいの水を飲むことで、夜間に失われた水分を効果的に補充する事ができます。
②食事の時は、じっくりと飲む
食べた物を胃で消化する時、体の中の水分が胃や腸に集まってきます。しかし、水分が多すぎると、胃液が薄まり、消化にも良くありません。食事の時はつい、飲みすぎになりがちですが、じっくりと少しずつ摂取するようにしましょう。
③入浴の前後に一杯ずつ飲む
入浴中は多量の汗をかきます。また。入浴後は体温の上昇に伴い、発汗し、水分が失われていきます。そのため、入浴する前に一杯の水を飲み、入浴後も一杯の水を飲みましょう。
④就寝前にも一杯の水を飲みましょう
就寝中は水分補給ができません。そのため、血液はドロドロになり、脳梗塞や血管障害も起こりやすくなります。高齢者は夜間の排泄を嫌って飲みたくないという方が多くおられます。何度もトイレに行くため、熟睡できず、体調に影響をおぼよす方もいます。
夜間の頻尿は、環境整備や膀胱機能の訓練、適切な治療を受ける事で改善する事があります。しかし、水分を摂らず脱水症状になってしまうと、様々な病気の引き金になってしまいます。
必ず水分摂取を優先する事をお勧めします。
まとめ
喉の渇きは水分不足の目安として、一番わかりやすい症状です。
しかし、喉が渇いたから飲むというタイミングは適切ではありません。
なぜならその症状はすでに脱水症状が始まっているからです。水分を摂取したからといって、すぐに体内へ行きわたるわけではありません。
やはり、こまめに水分を摂取し、脱水状態にならないことが重要です。
また、気温が高い日にマスクをつけたまま外出をすると、いつも以上に汗をかき、熱もこもるため、高齢者においては特に注意が必要です。感染を予防する事も大切ですが、命に危険が及ぶ場合もあります。
人の体は一度に吸収できる水分が限られています。効果的に体に吸収させるには、少量ずつ、こまめに、できれば常温（5℃～15℃）で摂取する事が、最も吸収が早いといわれています。
いよいよ暑さも本番を迎えます。まずは水分を意識する事から始めましょう。
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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