Feeling the Heat? Recognize These Dehydration Warning Signs

Summer temperatures are hitting record highs, and with that comes an increased risk of dehydration. Staying hydrated is essential for our bodies to function properly, especially when we're sweating more due to heat or physical activity. Here’s what you need to know about recognizing dehydration, preventing it, and when to seek medical help.

Major Signs You’re Dehydrated

Dehydration can affect a range of bodily functions, as water is essential for optimal health. Here are some key signs to watch for:

• Dizziness: Losing water and electrolytes through sweat can lead to reduced blood volume, which may make you feel dizzy or weak, explains Kelly Jones, MS, RD, CSSD, a sports dietitian.

• Bloating and Constipation: If you’re not drinking enough water, digestion slows down, leading to constipation. Those experiencing ongoing dehydration often have chronic digestive issues.

• Thirst: Feeling thirsty means you’re already somewhat dehydrated. Staying ahead by drinking water consistently is key, especially for adults over 65, as thirst responses can weaken with age.

• Dark Urine: The body’s natural response to dehydration is to conserve water, which can lead to dark, concentrated urine. A lighter, pale yellow shade is a good indicator of adequate hydration.

• Mood Changes and Anxiety: Dehydration can increase feelings of irritability and anxiety, so if you’re feeling cranky or “off,” it may be a hydration issue.

• Reduced Sweating: Sweating helps the body regulate temperature, but dehydration can compromise this mechanism, leading to a lack of normal sweating.

• Confusion: Cognitive decline and confusion are serious symptoms of dehydration, especially if you’ve been active in hot weather. Dehydration can affect focus, memory, and even coordination, increasing the risk of accidents.

How to Avoid Dehydration

Staying hydrated is about more than just drinking water. Here’s how to keep your hydration levels up:

• Get Enough Water: The classic guideline of eight 8-ounce glasses of water is often insufficient in hot weather. For adults, the recommended baseline is around 9 cups for women and 13 cups for men. Some experts suggest drinking one ounce of water per pound of body weight daily, especially during hot summer months.

• Focus on Electrolytes and Carbs: Sodium and carbohydrates are often avoided, but they’re crucial for hydration, especially in summer. Sodium helps the body retain water, and carbs work with water and sodium to promote better hydration. That’s why sports drinks contain both electrolytes and carbohydrates. For longer workouts or intense heat, consider rehydration drinks that include these components.

• Limit Alcohol and Excessive Caffeine: Alcohol dehydrates the body by increasing urine production, so alternating alcoholic drinks with water is a good practice. Regular caffeine in moderation is generally safe, but excessive amounts, like in energy drinks, should be limited as they can stress the heart in hot conditions.

When to See a Healthcare Provider

Untreated dehydration can lead to serious complications and, in severe cases, even be life-threatening. If you or someone around you experiences symptoms such as confusion, fainting, reduced urination, a rapid heart rate, rapid breathing, or shock, seek immediate medical attention.

Staying informed about dehydration symptoms and prevention can help you stay safe and feel your best, even on the hottest days. Share this article if it helped you, or subscribe to our newsletter for more wellness tips.